During rigorous training, what carbohydrate intake should athletes aim for?

Athletes undergoing rigorous training should aim for a carbohydrate intake of 7 to 12 grams per kilogram of body weight per day. This range is especially important as it helps to replenish glycogen stores that can become depleted during intense training sessions or competitions.

Carbohydrates serve as a primary energy source for athletes, particularly in endurance sports where prolonged physical activity occurs. Athletes at different stages of training or competing may find their carbohydrate needs fluctuate based on intensity, duration, and type of the activity. For example, endurance athletes in training may require the higher end of the spectrum, while those engaged in shorter, less intense training may require less.

This recommended intake provides the necessary fuel to sustain energy levels, improve performance, and facilitate recovery. It also supports optimal body function, allowing athletes to maintain intensity during training and feel strong during competition. By meeting these carbohydrate needs, athletes can avoid fatigue, enhance recovery times, and optimize their overall performance.