Per‑serving carbohydrate

Per serving carbohydrate refers to the amount of carbohydrate listed on a nutrition or supplement label for a single serving of a sports drink or powder.

Explanation

Carbohydrate provides energy for working muscles. Sports drinks contain carbohydrate to replenish glycogen and maintain blood glucose during exercise. A typical ready to‭drink beverage has a carbohydrate concentration of 4‑8 %, which equates to 2–19 grams per 8 fluid ounces (240 millilitres). Powdered mixes may contain higher amounts that are diluted to achieve the desired concentration. Keeping carbohydrate concentration within this range helps absorption; solutions that are too concentrated (>10 %) can slow gastric emptying and cause discomfort. Per serving carbohydrate on a label allows athletes to calculate how much carbohydrate they will get based on how many servings they consume. This is important for matching intake to exercise duration and intensity.

Matching carbohydrate intake

A 355 ml (12 oz) bottle of a typical sports drink might list 21 grams of carbohydrate per serving. If the bottle contains two servings, drinking the entire bottle provides 42 grams. A low‑calorie version may provide only 3 grams per serving, which may be suited to short workouts or when additional carbohydrate comes from food. Powdered mixes can deliver higher carbohydrate loads, for example 50 grams per scoop, which are then diluted to make a 500 ml drink for endurance events. Guidelines suggest consuming 30–60 grams of carbohydrate per hour during exercise, and up to 90 grams per hour for events exceeding three hours. Athletes can use per serving carbohydrate information to select the appropriate product and adjust dilution to meet these targets.

Per serving carbohydrate information helps athletes plan carbohydrate intake during training and competition. By reading labels and understanding serving sizes, you can align your energy intake with your performance goals and avoid over‑ or under‑consuming carbohydrate.

Related Terms: Serving size, Per‑serving sodium, Nutrition Facts, Added sugars, Low‑calorie