During intense activity, the most rapidly absorbed carbs are those that come from High-GI carbohydrates, preferably in isotonic formulas. As a rule of thumb, you should be aiming for around 30-60g of fast-absorbing carbs per hour for activities of 1-3 hours. E.g: 90 minute training session or match. 5 min Before: 1 x FOOTBALL FUEL (26g) During: 1 x FOOTBALL FUEL (26g)