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
The first two hours are the most effective time for replenishing energy stores exhausted or depleted from a training session or event. 1 gram per kg of body weight of carbohydrate immediately following a session to replenish muscle glycogen stores is recommended to maximise recovery. This means if you weigh 75kg you need a snack containing 75 grams of carbohydrate. Repeat this every hour or until normal meals resume. High GI sources immediately following exercise are best as they are easily accessible to your muscles for storage.
Common examples of a 50 gram carbohydrate source with 10 grams of protein to aid with muscle repair are small tin of baked beans with 2 slices of multigrain toast, 250-350ml of fruit smoothie or milk-shake, 60g breakfast cereal with 1/2 cup low fat milk or 1 cup of fruit with 200mL of low fat yoghurt.
Pure snack sources containing 50 grams of carbohydrate include 800-1000mL of sports drink, 800mL cordial, 3 medium pieces of fruit or 2 bananas, 1 sandwich with jam or honey or 500mL of juice.
Following a strenuous session or event high GI, low fibre sources of carbohydrate are often the easiest to consume and cause the least amount of gastrointestinal discomfort. Sports drinks, cordial and fruit juice offer a great source of high GI carbohydrate and will also contribute to rehydration.
