There are different approaches to fueling for exercise. These guidelines focus on carbohydrates as the primary fuel source.

Clean Fuel offers a food-based supply of carbohydrates to athletes, and was developed using guidelines from the American College of Sports Medicine (ACSM) and the Academy of Nutrition and Dietetics (AND). It is made to deliver a steady supply of energy, without sudden spikes or drops.

QUICK REFERENCE GUIDE*

While every athlete will have different requirements, as a general guide the ACSM and AND recommend:

• 30g to 60g or more of carbohydrates (120-240 calories) per hour of exercise.
• Source has less than 5g of fat, 5g of fiber and 5g of protein.
• Ultra-endurance athletes can require more carbohydrates.
• Easily digested, low-fiber complex carbohydrates in the 60 minutes prior to a workout are best.

GUIDELINES*

Carbohydrates, in the form of glucose, are the most important fuel source for exercise.

Glycogen is the storage form of glucose in muscle and because glycogen storage is limited, it can be depleted. The depletion can occur in 1-2 hours of intense activity and can significantly compromise endurance exercise performance.

To help maintain a steady supply of energy, the ACSM and AND recommend that athletes consume 30g to 60g or more of carbohydrates (120-240 calories) per hour of exercise. It is suggested the source has less than 5g of fat, 5g of fiber and 5g of protein. Ultra-endurance athletes can require more carbohydrates.

In addition, when pre-fueling for endurance, easily digested, low-fiber complex carbohydrates in the 60 minutes prior to a workout are best.

These are general guidelines. To calculate guidelines that are specific to you and the type of exercise you do, go here.

* These guidelines should be a starting point to find a way to fuel that works best for you. Every athlete will have different nutrition requirements depending on body weight, exercise duration and a number of other factors. Any athlete whose demands go beyond a single serving of Clean Fuel can consume additional quantities, or combine with a carbohydrate drink, using the ACSM/AND guidelines as a reference.