How many grams of carbohydrates should an athlete engaging in light intensity, lower volume exercise consume per day?

For athletes engaging in light intensity, lower volume exercise, the appropriate carbohydrate intake is typically between 3 to 5 grams per kilogram of body weight per day. This range is designed to provide sufficient energy for performance while also supporting glycogen stores without overwhelming the dietary needs of the athlete.

Carbohydrates serve as a crucial fuel source, especially during activities of both moderate and lower intensity. Light exercise might not deplete glycogen stores significantly, allowing for a lower carbohydrate intake compared to those in more intense training regimens. Thus, the 3 to 5 g/kg/day range can effectively meet the energy requirements without excess, allowing athletes to maintain performance and recovery.

In contrast, higher ranges of carbohydrate intake, such as 5 to 7 g/kg/day or 7 to 10 g/kg/day, are typically recommended for athletes undergoing higher intensity training or competing frequently, where the demands for energy are significantly greater. Therefore, for those engaged in lighter exercise, the 3 to 5 g/kg/day recommendation is both sufficient and appropriate.