What is the general carbohydrate recommendation for athletes?

The carbohydrate recommendation for athletes is primarily designed to support their energy needs and optimize performance. For athletes engaging in intense training or competition, the range of 3 to 12 grams of carbohydrates per kilogram of body weight per day is appropriate, as it considers varying levels of exercise intensity and duration.

This recommendation takes into account the need for adequate glycogen stores in muscles to maintain performance and delay fatigue during prolonged or intense activities. Particularly for endurance athletes or those in high-volume training, the need may increase towards the upper end of that range to sustain energy levels.

In contrast, lower carbohydrate recommendations might be insufficient for athletes who are training at high intensities, as inadequate carbohydrate intake could compromise performance and recovery. Therefore, the 3 to 12 g/kg/day range is well-supported by research, providing flexibility to adjust carbohydrate intake based on individual training demands and metabolic responses.