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?
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
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.
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.