How many grams of carbohydrates per day should an athlete who engages in high intensity training for greater than 4 to 5 hours per day consume?

For athletes engaged in high-intensity training that lasts for more than 4 to 5 hours per day, the recommended carbohydrate intake is crucial for optimizing performance and recovery. The correct intake is typically in the range of 8 to 12 grams of carbohydrates per kilogram of body weight per day.

This level of carbohydrate consumption is necessary to replenish glycogen stores, which are heavily depleted during prolonged and intense exercise. Carbohydrates serve as a primary energy source for athletes, particularly during high-intensity activities, and adequate intake is essential to maintain energy levels, support endurance, and enhance overall performance.

Furthermore, when training at such high volumes, athletes also require additional carbohydrates to help with the recovery process, repairing muscle tissue, and maintaining the immune system. The 8 to 12 grams per kilogram per day guideline reflects the heightened needs of these athletes, as their energy demands are substantially greater than those of sedentary individuals or those engaged in moderate exercise.

In summary, consuming 8 to 12 grams of carbohydrates per kilogram of body weight per day is vital for athletes undertaking extensive high-intensity training, enabling them to sustain performance, facilitate recovery, and promote overall health.