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
