How much carbohydrate does someone who trains need?

In a person who trains regularly the daily carbohydrate need, according to Türkiye Beslenme Rehberi (TÜBER), Türkiye's national dietary guideline, is 5-10 grams per kilogram depending on the intensity and the duration of the exercise. The guideline gives this with a concrete example: when a 70 kilogram athlete trains 1 hour a day it is 5-6 g/kg, that is 350-420 grams; on days when 3-4 hours of intense training is done it rises to 8-10 g/kg, that is 560-700 grams of carbohydrate.

Why is it this high?

Carbohydrates are stored as glycogen in the liver and in muscle tissue, and the glycogen stored affects endurance directly. The store sizes the guideline gives are these: there is 300-400 grams of glycogen in the muscles and 75-100 grams in the liver. With a high carbohydrate diet these stores can be raised about 1.5-2 fold.

When the glycogen in the muscle cells runs out, the exhaustion that affects performance negatively sets in. The stores falling very low or running out, whether after training or because of insufficient carbohydrate intake, leads to chronic tiredness and exhaustion.

Percent, or per kilogram?

The guideline asks that the two calculations be read together, because neither of them is enough on its own. The carbohydrate requirement of athletes can rise to 60-65 percent of energy, and in very intense training and in endurance sports up to 70 percent.

But the percentage calculation depends on total energy. In an athlete taking in high energy, supplying 50 percent of energy from carbohydrate already meets the amount recommended per kilogram (7-8 g/kg), while if daily energy is below 2000 calories even 60 percent may not be enough per kilogram (4-5 g/kg). That is why the two values are calculated by being thought through together.

What does timing change?

For before exercise the guideline passes on the recommendation of the American College of Sports Medicine: consuming 1-4 g/kg of carbohydrate 1-4 hours before exercise. It is stressed that the type, the amount and the timing be chosen to suit the training to be done, and that personal experience be taken into account.

During exercise the measure depends on duration. In short training sessions, that is up to 45 minutes, it is stated that there is no need for carbohydrate consumption. In training of 45-75 minutes a small amount of carbohydrate can be consumed. In training lasting 1-2.5 hours it is stressed that 30-60 grams, and in training over 2.5 hours up to 90 grams of carbohydrate can be consumed.

What is avoided before exercise?

Here the guideline gives a clear warning: consuming high fat, high protein and high fiber foods before exercise can lead to digestive system problems during exercise. So the right food can cause trouble at the wrong time.

The glycogen spent through exercise is usually supplied within the first half hour from carbohydrates consumed in liquid or solid form. Among what the guideline counts as good choices are simit, a sesame bread ring, and fruit juice, crackers, vegetable and fruit juices, fruit purees, corn flakes, banana, milk and ayran, a salted yogurt drink, with soda water.

Meal order and recovery

Athletes too are recommended to meet their increased energy and nutrient requirement by eating three main meals and three snacks. The general principle is that the main meal be consumed 3-4 hours before training or competition; this interval provides the time needed for digestion.

In exercise lasting longer than an hour and done in hot and humid weather, the guideline recommends drinks containing 30-60 grams of carbohydrate per hour; the aim is both to make up the fluid loss and to support the blood glucose level. After training, replacing the water and the electrolytes lost with sweat, and starting carbohydrate consumption at once so that muscle glycogen stores are renewed, are asked for.

The protein side sits in this window as well. For the repair of muscle tissue and for increased protein synthesis, consuming 20-25 grams of good quality protein right after exercise or within two hours is recommended; the guideline states in particular that this amount should contain 10 grams of essential amino acids and 3 grams of leucine.

Where does it turn into a mistake?

The first mistake is looking for performance by lowering carbohydrate and raising protein; muscle volume is built with strength training, not with a high protein diet alone. The second mistake is applying the calculation of a training day to a rest day as well; the range already changes with the load of the day. Between a one hour training day and a four hour training day the amount per kilogram nearly doubles; the calculation is not a fixed number but a range tied to that day's training.

The fourth mistake is tying the pre-training meal to a general rule. The guideline asks that the type, the amount and the timing of the carbohydrate to be consumed be chosen to suit the training to be done, and that personal experience be taken into account. The same meal may not give the same result in two athletes.

The third mistake is getting carbohydrate only from a sports drink. The guideline recommends focusing on grains, fruit and vegetables in the athlete's diet; in this way vitamins, minerals and fiber are taken in as well. You can see the daily distribution with the macro distribution calculator.