Endurance Athletes: Presumably to optimize daily training that should result in improved performance, consume 500-600 g carbohydrate (7-10 g carbohydrate/kg body weight) of moderate to high glycemic foods, or supplement food with carbohydrate beverages. During the hours before endurance exercises limited by carbohydrates availability, consume 4-5 g carbohydrate/kg body weight 3-4 hours before exercise or consume up to 2 g carbohydrate/kg body weight 1-2 hours before exercise. During endurance exercises limited by carbohydrate availability, consume 0.1 to 0.2 g carbohydrate/kg body weight per 15-20 minutes intervals of a solution containing between 5-10 percent carbohydrate. During the hours after endurance exercise, consume carbohydrate immediately and at 2-hour intervals after exercise or consume as much as 1.2 g carbohydrate/kg body weight per 15 minutes for 4 hours. Sprinting Athletes: Maintain at least normal body carbohydrates reserves by consuming 5-8 g of carbohydrate/kg body weight/day. Ingest carbohydrate-containing beverages during intermittent exercise such as soccer and ice hockey.
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