ﺑﺎﺯﮔﺸﺖ ﺑﻪ ﺻﻔﺤﻪ ﻗﺒﻠﯽ
خرید پکیج
تعداد آیتم قابل مشاهده باقیمانده : -21 مورد

Daily carbohydrate intake targets and guidelines for adult endurance athletes

Daily carbohydrate intake targets and guidelines for adult endurance athletes
Training intensity Carbohydrate target*
Low intensity (light training day) 3 to 5 g/kg body weight per day
Moderate volume/intensity: Approximately 1 hour of higher intensity training 5 to 7 g/kg body weight per day
High volume/intensity: 2 to 3 hours of moderate to high intensity exercise 6 to 10 g/kg body weight per day
Very high volume/intensity: More than 4 to 5 hours of moderate to high intensity exercise 8 to 12 g/kg body weight per day
Guidelines:
  1. Athletes can adjust the timing of carbohydrate intake to promote high availability during exercise. However, provided fuel needs are met, intake may simply be guided by convenience or choice.
  2. Focus should be on nutrient-rich carbohydrate foods.
* The targets provided are intended to provide high carbohydrate availability. They should be modified based on factors such as total energy needs, training goals, and training performance. On light training days, targets are more flexible and athletes may consume carbohydrate according to energy goals, food preferences, and food availability.
Graphic 147973 Version 1.0