How many carbs should an older athlete eat during and after exercise?

For exercise lasting an hour or more, eating 30 to 60 grams of carbs, as either food or beverage, is recommended. This is the purpose of all those nutrition bars and gel packs. (Try them out at home before you hit the road or gym with them because they can sometimes cause stomach upset or diarrhea.) After hard exercise (lasting more than 90 minutes), recovery is optimal if you eat some carbs after exercise.

This should consist of 1.5 grams of carbs per kilogram of body weight. An additional carb feeding two hours later will help restore muscle glycogen storage. These recommendations are for aging athletes who train hard and frequently.

If you are a recreational athlete and do a race every once in a while, you do not have to worry about recovering with carbs.

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