What is the recommended carbohydrate intake for a preexercise meal?

The recommended carbohydrate intake for a pre-exercise meal is ideally within the range of 1-4 g/kg of body weight. This range is supported by research indicating that consuming carbohydrates before exercise can enhance performance by ensuring adequate glycogen stores in the muscles and liver, which are crucial for endurance and high-intensity activities.

Carbohydrates provide a readily available source of energy, particularly for activities that require sustained effort. Ingesting carbohydrates in this range allows athletes to optimize their energy availability, benefiting both short-term performance and endurance.

The flexibility of this recommendation (1-4 g/kg) allows for individualization based on the athlete's body size, type of exercise, and duration of the activity. Athletes engaging in prolonged or intense exercise may benefit more from the higher end of this range, while those with shorter or less intense workouts might find that a lower carbohydrate intake closer to the 1 g/kg level is sufficient.

Inadequate carbohydrate intake before exercise may lead to premature fatigue and decreased performance, which emphasizes the importance of adequately fueling before physical activity.