CSSD Practice Exam 2025 – Complete Study Resource

The recommended carbohydrate intake during high-intensity activities lasting 30-75 minutes is 30 grams per hour. This guideline is based on research indicating that carbohydrates are crucial for maintaining energy levels and performance during sustained, vigorous exercise.

During activities of this intensity and duration, the body’s glycogen stores start to deplete, and consuming carbohydrates can help replenish these stores, providing the necessary fuel to optimize performance. The 30 grams per hour recommendation strikes a balance between providing sufficient energy without causing gastrointestinal discomfort, which can be a concern when consuming larger quantities of carbohydrates during exercise.

Lower amounts, such as 10 grams or 20 grams per hour, may not adequately support the needs of an individual engaged in such demanding physical activity, while larger amounts like 40 grams could increase the risk of potential digestive issues. Thus, the 30 grams is a well-supported guideline to sustain performance in high-intensity efforts during the specified timeframe.