How much carbohydrates should I eat?

The amount of carbohydrates you should eat depends on how much you exercise.

If you exercise up to 5 hours a week you don't need a large intake of carbohydrates; if you eat a little carbohydrate every day, it's enough to replenish your glycogen (carbohydrate) stores before exercise.

Exercise more than 5 hours a week carbohydrate intake begins to play a greater role and needs to be greater. If you're curious about how much "greater amount" is in grams, feel free to calculate the numbers below.

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If you exercise:

  • 1 hour a day: 3-4 grams of carbohydrates per kg of body weight. So if you weigh 70 kg, that's 210-280 grams of carbohydrates per day.

  • 2 hours a day: 6-8 grams of carbohydrates per day. So if you weigh 70 kg, that's 420-560 grams of carbohydrates per day.

  • 3 hours or more a day: 10-12 grams of carbohydrates per day. If you weigh 70 kg, that's 700-840 grams of carbohydrates.

The amount carbohydrates you should eat depends on how much you exercise

When exercising for more than an hour, you should always consume carbohydrates during exercise.

What you drink/eat during exercise is included in the figures above. Say you drink 70 grams of carbohydrates per hour and exercise for two hours, you'll get 140 grams of carbohydrates in there. Then you need to consume 280-420 grams of carbohydrates from food.

On days when you don't exercise, your carbohydrate intake will be lower because you won't get the carbohydrates you usually consume when you exercise.

If you don't want to do the maths yourself or find it difficult to translate the numbers into food on your plate, I can help you, read more here.

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