Carbohydrates serve as the body's preferred energy source for moderate to high-intensity exercises, storing as glycogen in liver and muscles. Their importance varies significantly between resistance training, endurance activities, and recovery needs.

Resistance Training (Under 90 Minutes)

• Regular dietary carb intake is sufficient
• A typical one-hour session uses only 80g of carbohydrates (16% muscle glycogen depletion)
• Overall caloric intake matters more than specific carb amounts
• Recommended post-workout: 1.2 g/kg carbs with 0.4 g/kg protein within a few hours

Endurance Training (90+ Minutes)

• Requires optimal carbohydrate planning
• Training status affects needs:
  • Untrained: ~200 mmol/kg glycogen storage
  • Highly trained: 800+ mmol/kg glycogen storage
• Pre-competition loading: 10-12 g/kg body mass for 36-48 hours
• During exercise: Up to 60g per hour of rapidly digestible carbs for sessions up to 3 hours

Daily Carbohydrate Needs:

• Moderate training (2-3h/day): 5-8 g/kg body mass
• Heavy endurance training (3-6h/day): 8-10 g/kg body mass
• Extreme programs (6+ h/day): 10-12+ g/kg body mass

Recovery Guidelines:

• Complete glycogen restoration takes 24-36 hours
• Immediate post-exercise: 1.0-1.2 g/kg for first 4 hours if rapid repletion needed
• Regular diet sufficient if next session is 2+ days away
• Higher training status may allow for increased glycogen storage

Training status, exercise type, and recovery time between sessions should guide individual carbohydrate needs. While resistance training requires minimal additional carbohydrate supplementation, endurance activities demand more precise planning and higher intake for optimal performance.

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