Athlete Carbohydrate Requirements
Carbohydrate needs for athletes refer to the recommended daily intake of carbohydrates required to maintain optimal glycogen stores, support training demands, and enhance performance during endurance or high-intensity activities.
Daily Carbohydrate Recommendations
Kelly is a 48-year-old race walker who trains 5–6 days per week, for 1–2 hours per session, at moderate to high intensity. Based on Table 3.6 in Practical Applications in Sports Nutrition (Fink & Mikesky, p. 91), her training falls within the high-volume category. The recommended carbohydrate intake for high-volume training (1.0–3.0 hours/day) is 6–10 g CHO/kg of body weight.
Kelly weighs 66 kg. Using the formula:
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66 kg × 6 g CHO/kg = 396 g CHO/day
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66 kg × 10 g CHO/kg = 660 g CHO/day
Therefore, Kelly should consume 396–660 grams of carbohydrates daily to maintain glycogen levels. As noted by Fink and Mikesky (p. 91), she should focus on carbohydrate-rich foods such as fruits, vegetables, whole grains, and legumes to meet these requirements. Including a variety of nutrient-dense sources will also support recovery and overall performance.
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Athlete Carbohydrate Requirements
Therefore, Kelly should consume 396–660 grams of carbohydrates daily to maintain glycogen levels. As noted by Fink and Mikesky (p. 91), she should focus on carbohydrate-rich foods such as fruits, vegetables, whole grains, and legumes to meet these requirements. Including a variety of nutrient-dense sources will also support recovery and overall performance.
Carbohydrate Loading Strategies
To maximize glycogen storage before her half marathon, Kelly should follow carbohydrate loading guidelines. According to Table 3.10 in Practical Applications in Sports Nutrition (Fink & Mikesky, p. 97), athletes preparing for endurance events lasting longer than 90 minutes should gradually increase carbohydrate intake 6–7 days prior to competition. The recommendation is 8–10 g CHO/kg/day during the final 3 days before the race, while tapering training volume.
For Kelly, this equals:
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66 kg × 8 g CHO/kg = 528 g CHO/day
-
66 kg × 10 g CHO/kg = 660 g CHO/day
Thus, Kelly should aim for 528–660 grams of carbohydrates daily in the final days before her race. This approach allows glycogen stores to be maximized and delays fatigue during competition. Foods recommended include pasta, rice, bread, potatoes, fruits, and sports drinks (Fink & Mikesky, p. 97).
In summary, Kelly’s daily carbohydrate needs range from 396–660 grams, increasing to 528–660 grams during carbohydrate loading.
