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How to Find Maintenance Calories
What are the general carbohydrate recommendations for endurance athletes?
Carbohydrate requirements for endurance athletes will depend on the intensity and duration of the exercise or sport, total daily energy expenditure, gender, and environmental conditions.
Recommended guidelines for carbohydrate intake range between 5 and 12 grams of carbohydrates per kilogram of body weight. Daily carbohydrate needs for various endurance exercise durations.
Total body glycogen content can last an endurance athlete approximately 90 to 120 minutes of continuous endurance exercise. Athletes engaged in high-intensity, short-duration activities such as sprinting and strength training have a unique carbohydrate requirement.
These types of activities can reach an intensity of 90% to 100% of maximal effort and can drain glycogen stores in less than 45 minutes.
Term:
Total energy intake – Total amount of calories (energy) needed by the body over a 24-hour period.
