Research
Macro partitioning
Female athletes should consume 500-1000 mL of a 6% carbohydrate solution per hour during prolonged endurance exercise (>90 minutes) to experience ergogenic effects, regardless of menstrual cycle phase.
If you are exercising for more than 90 minutes, drink 500-1000 mL of a 6% carbohydrate solution (like a sports drink) every hour. This helps maintain your blood sugar and energy levels, improving your performance. This strategy works regardless of where you are in your menstrual cycle.
GoodSupportsHIGH confidence
During prolonged endurance exercise, females should consume 500-1000 mL of 6% carbohydrate solution per hour to experience ergogenic effects.
Why this rating
Based on narrative review of studies on intra-exercise carbohydrate supplementation in women.
Source
Sex differences and considerations for female specific nutritional strategies: a narrative review
Kealey J. Wohlgemuth et al. · Journal of the International Society of Sports Nutrition · 2021
narrative_reviewCited 102×
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