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After 1.5 to two hours of continuous exercise at a reasonable intensity without carbohydrates, physical and psychological efficiency will decline because of glycogen depletion which is commonly referred to as bonking or hitting the wall. Start carb intake repletion early throughout endurance train. Because it takes time for the carbohydrate to be digested and enter the bloodstream, start supplementing inside the first hour and keep on with a timed schedule throughout your workout so you don’t fall short,” says Mullin Innes.

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