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180 minutes, drink at least 4 oz of water that contains a b-vitamin solution (i.e. emergen-c or nuun dissolved in your usual beverage) every 15 minutes, consume 30-60 grams cho per hour, and include up to 15 g protein per hour.the best cho sources during exercise are clif shot bloks, sports bars, jelly
180 minutes, drink at least 4 oz of water that contains a b-vitamin solution (i.e. emergen-c or nuun dissolved in your usual beverage) every 15 minutes, consume 30-60 grams cho per hour, and include up to 15 g protein per hour.the best cho sources during exercise are clif shot bloks, sports bars, jelly...
https://insidetrail.com/2013/02/performance-nutrition/