Aerobic exercise performance is enhanced by strategies that maintain high carbohydrate availability. Because glycogen depletion is associated with fatigue and reduced work rates, sports nutrition guidelines recommend a higher-carbohydrate diet. However, the number of carbohydrates consumed should depend on the volume and intensity of exercise.[1][2] For light to moderate exercise performed for up to 60 minutes per day, 3–7 grams of carbohydrate per kilogram of body weight per day (g/kg/d) is recommended, while individuals performing higher-intensity exercise for longer durations (1 to 5 hours per day) should consume 6–12 g/kg/d.[3] It’s also important to ensure an adequate intake of energy, carbohydrates, protein, fat, vitamins, and minerals.
How can diet affect aerobic exercise performance?
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•Last Updated: April 23, 2025
Diet significantly affects aerobic exercise performance by emphasizing high carbohydrate availability to prevent glycogen depletion, which can lead to fatigue. Recommendations vary based on exercise intensity and duration and suggest 3 to 7 grams of carbohydrate per kilogram of body weight per day (g/kg/day) for light to moderate exercise and 6 to 12 g/kg/day for higher-intensity activities, alongside adequate intake of other nutrients.