For extreme commitment workouts of 4-5 hours at moderate to high intensity, what is the recommended carbohydrate intake?

For workouts lasting 4-5 hours at moderate to high intensity, a carbohydrate intake of 8-12 grams per kilogram of body weight is recommended. This range is specifically designed to adequately replenish glycogen stores, which are severely depleted during prolonged and intense exercise.

During such extended sessions, the body relies heavily on carbohydrates to maintain energy levels and performance. This high intake supports optimal endurance, delays fatigue, and enhances overall athletic performance by ensuring that the muscles have sufficient glycogen available for energy.

Additionally, consuming carbohydrates in this range can help with recovery post-exercise, allowing athletes to train effectively multiple days in a row without depletion impacting performance. Other options suggest lower carbohydrate intake, which may not sufficiently meet the energy demands of high-volume, high-intensity workouts, potentially leading to decreased performance and prolonged recovery times.