Tuesday, June 28, 2011

Training based carbohydrate requirements

How often, how intensely and the total number of hours a day you train will determine the amount of carbohydrate you will need to maintain your energy stores.

Immediate recovery after exercise (0-4hrs): 1-1.2 g/kg of body weight/hour

General recommendations for total daily carbohydrate intake (dependant on training regime)

Moderate duration/low-intensity training: 5-7g/kg of body weight/day

Moderate to heavy endurance training: 7-12g/kg of body weight/day

Extreme exercise program (4-6+ hours/day): 10-12g/kg of body weight/day

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