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Carbohydrate Calories Per Hour for Training & Racing

Weight in Pounds 0 to 90 minutes 90 minutes to 3 hours > than 3 hours
100 100 cal = 25.00 grams 130 cal = 32.50 grams of carbs 180 cal = 45.00 grams of carbs
105 100 cal = 25.00 grams 135 cal = 33.75 grams of carbs 190 cal = 47.50 grams of carbs
110 100 cal = 25.00 grams 140 cal = 35.00 grams of carbs 200 cal = 50.00 grams of carbs
115 100 cal = 25.00 grams 145 cal = 36.25 grams of carbs 210 cal = 52.50 grams of carbs
120 100 cal = 25.00 grams 150 cal = 37.50 grams of carbs 220 cal = 55.00 grams of carbs
125 100 cal = 25.00 grams 155 cal = 38.75 grams of carbs 230 cal = 57.50 grams of carbs
130 100 cal = 25.00 grams 160 cal = 40.00 grams of carbs 240 cal = 60.00 grams of carbs
135 100 cal = 25.00 grams 165 cal = 41.25 grams of carbs 250 cal = 62.50 grams of carbs
140 100 cal = 25.00 grams 170 cal = 42.50 grams of carbs 260 cal = 65.00 grams of carbs
145 100 cal = 25.00 grams 175 cal = 43.75 grams of carbs 270 cal = 67.50 grams of carbs
150 100 cal = 25.00 grams 180 cal = 45.00 grams of carbs 280 cal = 70.00 grams of carbs
155 100 cal = 25.00 grams 185 cal = 46.25 grams of carbs 290 cal = 72.50 grams of carbs
160 100 cal = 25.00 grams 190 cal = 47.50 grams of carbs 300 cal = 75.00 grams of carbs
165 100 cal = 25.00 grams 195 cal = 48.75 grams of carbs 310 cal = 77.50 grams of carbs
170 100 cal = 25.00 grams 200 cal = 50.00 grams of carbs 320 cal = 80.00 grams of carbs
175 100 cal = 25.00 grams 205 cal = 51.25 grams of carbs 330 cal = 82.50 grams of carbs
180 100 cal = 25.00 grams 210 cal = 52.50 grams of carbs 340 cal = 85.00 grams of carbs
185 100 cal = 25.00 grams 215 cal = 53.75 grams of carbs 350 cal = 87.50 grams of carbs
190 100 cal = 25.00 grams 220 cal = 55.00 grams of carbs 360 cal = 90.00 grams of carbs
195 100 cal = 25.00 grams 225 cal = 56.25 grams of carbs 370 cal = 92.50 grams of carbs
200 100 cal = 25.00 grams 230 cal = 57.50 grams of carbs 380 cal = 95.00 grams of carbs
205 100 cal = 25.00 grams 235 cal = 58.75 grams of carbs 390 cal = 97.50 grams of carbs
210 100 cal = 25.00 grams 240 cal = 60.00 grams of carbs 400 cal = 100.0 grams of carbs

Gels

Gel 1 Packet Contains Protein Fat Type of Sugars Sodium Potassium
EFS Liquid Shot** 400 calories = 100.0 grams of carbs 0 0 Complex carbohydrates, Dextrose, Sucrose 400 290
Honey Stinger 120 calories = 30.00 grams of carbs 0 0 Honey, Maltodextrin 50 85
CarbBoom 110 calories = 27.50 grams of carbs 0 0 Maltodextrin, Fructose 50 50
PowerBar Gel 110 calories = 27.50 grams of carbs 0 0 Maltodextrin, Fructose 200 20
GU Energy Gel 100 calories = 25.00 grams of carbs 0 0 Maltodextrin, Fructose 55 45
GU Roctane 100 calories = 25.00 grams of carbs 0 0 Maltodextrin, Fructose 125 55
Clif Shot 100 calories = 25.00 grams of carbs 0 0 Brown Rice Syrup 40 30
Hammer Gel 090 calories = 22.50 grams of carbs 0 0 Maltodextrin, Fruit Juice, Dextrose 30-40 00
2nd Surge Gel 090 calories w/ 18.00 grams of carbs 3 0 ? 115 20
Accell Gel 090 calories w/ 18.00 grams of carbs 3 0 Fructose, Maltodextrin,  Dextrose 100 40

**  EFS Liquid Shot is not a 'gel' as it has no gelling agents (check out the web link to read more about this).  However, I do think it falls more into the 'gel' category of 'grab and go' calories than it does a sports drink.  I have not tried it but it does interest me.  It has been reviewed as tasting like 'liquid cake batter' (but not in a bad way) ... we'll see.

I encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content of the Coach Weber website.

Coach Weber

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