Carbohydrates and Training: How Much Do You Need?

Carbohydrates have been blamed for nearly every nutrition problem at some point. For active people, though, they are the main fuel for high-intensity exercise. How many you need depends on how much and how hard you train.

Why Carbs Matter for Training

Your body stores carbohydrates as glycogen in muscles and the liver. During hard exercise — heavy lifting, intervals, sports, long runs — glycogen is the primary fuel. When it runs low, performance drops and effort feels much harder.

How Much?

Sports nutrition guidelines often scale carbohydrate needs to training volume. Rough ranges:

• Light activity or lifting a few times a week: about 3 to 5 grams per kilogram of body weight per day.
• Moderate training, around an hour a day: about 5 to 7 grams per kilogram.
• High-volume endurance training: 6 to 10 grams per kilogram or more.

Lifting alone burns less glycogen than many people think, so strength athletes often do well at the lower end. Endurance athletes need much more.

When to Eat Them

• Before training: a carb-containing meal two to three hours before, or a small snack like a banana 30 to 60 minutes before. See pre-workout meals.
• During long sessions: for sessions over about 75 to 90 minutes, carbs during exercise can help maintain performance.
• After training: carbs help replenish glycogen, especially if you train again within a day.

What About Low-Carb Diets?

Low-carb and ketogenic diets can work for fat loss when they help people eat fewer calories. For strength training at moderate volume, many people perform fine on lower carbs. For high-intensity or long endurance work, low-carb diets tend to impair performance.

Good Sources

Oats, rice, potatoes, whole-grain bread and pasta, fruit, legumes and dairy. These bring fiber, vitamins and minerals along with energy. Sweets and sports drinks have their place around long or intense sessions, but they should not be the base of your diet.