Recovery: 4 g of carbohydrate per kilogram
The gel says “4 g per kilogram”, but not that this is one gel. Here is what the conditions of the authorised claim mean in practice.
- Author:
- Honey Bee Power
- Updated:
- 1 min read
What the claim says
Under the authorised claim (Regulation (EU) No 432/2012), carbohydrates contribute to the recovery of normal muscle function after highly intensive and/or long-lasting exercise leading to muscle fatigue and depletion of glycogen stores. The beneficial effect is obtained when a total of 4 g of carbohydrate per kilogram of body weight is consumed from all sources, in doses, within the first 4 hours and no later than 6 hours after the exercise.
Example for 70 kg
For 70 kg: 70 × 4 g = 280 g of carbohydrate. Spread over four doses in the first 4 hours, that is 70 g per dose. One orange gel provides 31.2 g, about 11% of the total; the rest comes from food and drinks.
What “from all sources” means
- Rice, pasta, bread and potatoes
- Fruit and fruit juice
- Honey and gels
- Drinks containing carbohydrate
What the claim does not say
The claim applies to highly intensive and/or long-lasting exercise, not to every workout. It says nothing about using a gel during a race or about a gel replacing a meal. The label’s advice also applies: a balanced and varied diet and a healthy lifestyle.
This is general information, not medical or nutritional advice.