Fueling your Body- How much fuel do I need??

We already know that carbohydrate and protein rich meals and snacks are needed to help our bodies properly refuel, but how much do we need?

CARBOHYDRATES

According to the International Olympic Committee’s Nutrition Recommendations, adequate carbohydrates means:

Moderate exercise (1 hour/day) = 5-7 grams of carbohydrates/ Kilogram of bodyweight each day

Endurance exercise (1-3hours/day) = 6-10 grams of carbohydrates/ Kilogram of body weight each day

Extreme exercise (4-5 hours/day) = 8-12 grams of carbohydrates/ Kilogram of bodyweight each day

PROTEIN

For the average exercising adult = 0.8 gram of protein/ kilogram of bodyweight each day

Adults involved in vigorous exercise or with the goal of building muscle= up to 2 grams( at most) of protein/kilogram of bodyweight each day

Too much dietary protein can be harmful and increase risk of some health problems. Be very mindful of how much protein you are eating each day.

-Carah

Sources:  

CPTN Art and Science of Personal Training. 3rd Edition. 2010.

Recovering from Hard Exercise. Clark, Nancy. The American Academy of Health and Fitness-Issue22. Feb.22.2012.

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