For carbohydrate intake during a single athletic event, how many grams per kilogram of body weight per day are advised?

• A. 3-5 g/kg of body weight per day
• B. 12-15 g/kg of body weight per day
• C. 1-3 g/kg of body weight per day
• D. 7-10 g/kg of body weight per day

Answer: (D)

Carbohydrates are the main fuel for endurance-type efforts, so daily intake is scaled to body weight and training load. For maintaining glycogen stores and supporting performance in a single sustained event, about 7–10 grams of carbohydrate per kilogram of body weight per day is advised. This range provides enough glucose to sustain prolonged work without overloading energy intake. Lower levels, like 3–5 g/kg/day, are typically insufficient to keep glycogen stores topped up during intense or long-duration activity. Higher amounts, such as 12–15 g/kg/day, are used for carbohydrate loading in the days before a major event, not as the normal daily intake. Very low intakes (1–3 g/kg/day) would leave glycogen stores depleted and fatigue set in sooner.