Carbohydrate Needs for Athletes
Carbohydrate needs for athletes refer to the recommended daily intake of carbohydrates required to maintain glycogen stores, optimize energy availability, and support performance during training and competition.
Daily Carbohydrate Recommendations for Kelly
Kelly weighs 66 kilograms and trains at a moderate to high intensity. According to Table 3.6, moderate training requires 5–7 g carbohydrate per kilogram daily, while high-volume training requires 6–10 g per kilogram. Because she trains 1–2 hours daily, her needs fall in the moderate-to-high range.
Calculations:
66 kg × 5 g/kg = 330 g carbohydrate/day
66 kg × 10 g/kg = 660 g carbohydrate/day
Therefore, Kelly should consume 330–660 grams of carbohydrate daily (Fink & Mikesky, 2018, p. 62). This intake helps maintain glycogen stores and supports endurance performance. To meet these recommendations, she should select carbohydrate-rich foods such as fruits, vegetables, low-fat dairy, and whole grains. Examples include oatmeal, bananas, pasta, brown rice, yogurt, and starchy vegetables like sweet potatoes. Choosing a variety of carbohydrate sources enhances nutrient intake while meeting her energy needs.
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Carbohydrate Needs for Athletes
Carbohydrate Loading Before a Race
Carbohydrate loading helps maximize glycogen storage before endurance events. Table 3.10 recommends gradually increasing carbohydrate intake while tapering exercise. Six to seven days before competition, Kelly should consume 5–7 g carbohydrate per kilogram per day (Fink & Mikesky, 2018, p. 72). Three to four days before her race, she should raise intake to 10–12 g carbohydrate per kilogram daily.
For Kelly, this means:
66 kg × 10 g/kg = 660 g carbohydrate/day
66 kg × 12 g/kg = 792 g carbohydrate/day
Thus, in the final days before her half marathon, Kelly should consume 660–792 grams of carbohydrate daily. Suitable options include pasta, rice, bread, fruit juices, potatoes, and sports drinks. By combining higher carbohydrate intake with reduced training, glycogen levels will peak at race time.
In conclusion, Kelly should aim for 330–660 grams daily during training and 660–792 grams daily for carbohydrate loading. These strategies support glycogen maintenance and enhance performance.
