How many grams of carbohydrates should an athlete consume per kilogram of body weight?

An athlete should consume approximately 7-10 grams of carbohydrates per kilogram of body weight, as this range is optimal for supporting performance, endurance, and recovery in various sports. Carbohydrates serve as a primary energy source during high-intensity or prolonged physical activities. The specific recommendation of 7-10 grams helps ensure that athletes have sufficient glycogen stores in their muscles and liver, which is crucial for sustained energy output and minimizing fatigue during training and competition.

This intake level becomes especially relevant for athletes involved in endurance sports, like long-distance running, cycling, or swimming, where glycogen depletion can significantly affect performance. Additionally, consuming carbohydrates within this range facilitates quicker recovery post-exercise, allowing athletes to maintain their training schedules effectively.

Lower ranges of carbohydrate intake might not meet the energy requirements for athletes engaged in rigorous training, potentially leading to reduced performance and increased risk of fatigue or injury. Therefore, 7-10 grams of carbohydrates per kilogram of body weight is an essential guideline for athletes to optimize their training and performance.