What carbohydrate intake is suggested for high endurance training (1-3 hours of moderate to high intensity exercise)?

For high endurance training, where individuals are engaging in 1-3 hours of moderate to high-intensity exercise, a carbohydrate intake of 6-10 grams per kilogram of body weight per day is recommended. This level of carbohydrate intake supports optimal energy availability, replenishes glycogen stores, and enhances performance during extended periods of exercise.

Endurance athletes have increased carbohydrate needs due to the sustained energy expenditure required to maintain performance. Consuming carbohydrates within this range helps to ensure that glycogen stores are adequately filled before exercise and replenished after exercise, which is critical for maintaining the intensity and duration of training and promoting recovery.

The other options suggest lower or higher carbohydrate intake levels that either fall short of the needs for high endurance activities or exceed the requirements that could lead to an unnecessary increase in caloric intake without additional performance benefits.