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.
