What is the recommended carbohydrate intake for high-intensity interval exercise (HIIE) during training?

For high-intensity interval exercise (HIIE), the recommended carbohydrate intake is essential for optimizing performance and recovery. Athletes engaging in this type of training often have high energy demands, and carbohydrates serve as a primary fuel source during intense bouts of activity.

The recommendation of 7 g/kg during training is based on research that suggests athletes should consume sufficient carbohydrates to replenish glycogen stores, support sustained performance, and maintain energy levels throughout their training sessions. This level of intake helps ensure that glycogen stores are replenished effectively after high-intensity efforts, which is crucial for both performance in subsequent workouts and overall athletic progression.

In general, carbohydrate needs can vary based on the level of intensity and duration of the exercise, but for the specific demands of HIIE, aiming for around 7 g/kg provides a solid strategy for enhancing performance and recovery. By meeting this carbohydrate recommendation, athletes can better support their training efforts and optimize their physiological adaptations.