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I personally don't drink or eat anything with sugar before I work out. Many people believe that it can give you more energy, but I think it'll just add problems. There are other alternatives like creatine or any other strength gain supplements.


Thanks for the information. I am following your book "your best triathlon", and you recommend in base 3 about 3 carb calories per pound of bodyweight for after "long", or "intense" workouts. Would it be possible to further define long and intense? Is long 1 hour, 2,3,4...? Would working at ftp be considered intense? Thanks for any feedback.

Joe Friel

Mike--"Long" depends on the sport. A 2h run is about the start of long for most I'd suggest, whereas I'd say 3h is minimum long on a bike. Swim workouts are seldom what I'd consider long enough to be concerned about carb replacement. Of course, all of this would vary by the athlete's experience and capacity for volume, but the issue is really the need for carb rather than how well adapted they are to training loads. Using a power meter or speed-distance device (GPS for ex) I define "high intensity" as above 80% FTP. It continues to get even more complex. If the athlete's chronic diet is high carb then they will need more carbs post long or intense workout than someone who eats a high fat diet.

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