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Drinking after energy gels in training and competition
When using gels or solid foods, drink sufficient water, at least 200 ml per 20 to 30 g of carbohydrates, in order to prevent a reduction in blood plasma volume. (Evans et al., 2017: Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. J Appl Physiol 122(4):945-951). Otherwise, rehydration is impaired, which can lead to gastrointestinal discomfort during exercise.
Author: Yvonne Forster