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Liquid Carbohydrates
Drinking a carbohydrate beverage that provides thirty to sixty grams of carbohydrate per hour during long competition can help improve endurance. In addition to helping maintain fat burning for muscle energy, it can also help maintain brain function, including coordination and prevent negative perceived exertion (a subjective feeling, for example, that your effort is more difficult and painful). While these liquid drinks are high in water content, they should be consumed in addition to, rather than in place of, water and sodium.
There are two important factors to consider in relation to carbohydrate beverages: The strength of the carbohydrate solution you choose is important, and so is the type of sugar contained in the beverage.
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