Carbohydrates are your body's preferred fuel for high-intensity exercise. Getting them right can make your training noticeably better.
How much do you need?
| Activity level | Carbs per kg body weight per day |
|---|---|
| Light activity / skill-based | 3–5g |
| Moderate training (~1 hour a day) | 5–7g |
| Endurance training (1–3 hours a day) | 6–10g |
Strength athletes generally sit towards the lower to middle of these ranges.
Everyday carbohydrates
Base most meals on fibre-rich options: oats, wholegrain bread, brown rice, potatoes with skins, wholewheat pasta, beans, fruit and vegetables.
Around training
In the hours before training, and during long sessions, lower-fibre, faster-digesting options can sit better in the stomach: white rice, bagels, bananas, rice cakes with honey, or sports drinks.
After training
If you train again within 24 hours, refuelling with carbohydrates soon after helps restore glycogen. Otherwise, your next normal meal does the job.
Low-carb and performance
Low-carbohydrate diets can work for general fat loss, but most research shows they impair high-intensity and repeated-sprint performance.