How much, when and which carbohydrates to consume by sport, intensity and goals. From 3 to 12 g/kg per day.
This topic is especially important for athletes seeking to optimize their results and health. Proper understanding of this area can be the difference between a good and an excellent performance.
🔑 Key Principles
- Individualized approach — what works for one person may not work for another
- Gradual implementation of changes — no more than 1-2 changes at a time
- Monitoring and adjustment — regularly evaluate results
- Scientific basis — rely on research, not myths
- Consistency — results come through long-term practice
💡 Practical Tips
- Start with small, achievable goals
- Keep a diary to track progress
- Consult specialists (trainer, nutrition specialist)
- Do not compare yourself with others — everyone's path is unique
- Listen to your body's signals
🛒 Recommended Supplements
Why Carbohydrates Are Important
Carbohydrates are the main energy source in intense loads — both in strength training and running. If they are lacking, training quality drops, and “the last reps” become hard. Fats and proteins are also important, but they will not replace carbohydrates for energy “peaks”.
📊 How Many Carbohydrates
| Load | g/kg per day | Example (75 kg) |
|---|---|---|
| Low (1–2 training sessions/week) | 3–4 g/kg | 225–300 g |
| Moderate (3–4/week, ~1 hour) | 4–6 g/kg | 300–450 g |
| High (5–6/week, 1–2 hours) | 6–8 g/kg | 450–600 g |
| Very high (2 training sessions/day, endurance) | 8–10 g/kg | 600–750 g |
If the goal is to reduce body fat, carbohydrates are usually reduced, but not to zero: too low an amount harms training and recovery. You can calculate your daily norm the macro calculator.
⏰ When to Consume Them
- 2–3 hours before training: a normal meal with carbohydrates and some protein (rice with chicken, oats with cottage cheese).
- 30–60 min. before: if the workout is long — an easily digestible snack (banana, bread with honey).
- During a long workout (from ~75 min.): 30–60 g of carbohydrates per hour (drink, gel, banana).
- After the workout: carbohydrates with protein (together with a serving of protein) restore glycogen.
Exact timing is not magic: total daily intake matters more, but it is worth eating consistently before a workout — training on an "empty" stomach tends to be weaker.
🍚 Sources
- Fast: fruit, rice, white pasta, honey, dried fruit — suitable before/after a workout.
- Slow (high fiber): whole grains, oats, legumes, vegetables — suitable for the daily diet and satiety (see satiety index).
- Of little benefit: sweet drinks and sweets — there is energy, but almost no nutrients.
⚠️ Common Mistakes
- Carbohydrate "switching off" – workout intensity and recovery decrease.
- All carbohydrates in the evening – before a workout the body is "empty".
- Too many fast carbohydrates on rest days (fewer calories, but more hunger).
- Only carbohydrates without protein – poorer muscle recovery.