Daily recommendations
4-7g/kg of athlete's body weight per day
What are carb recommendations for strength training
1-4g/kg of athlete's body weight
What are amount of carbs to consume 1-4 hours before exercise
Banana with peanut butter, Trail Mix, Cereal and milk
What are types of carbs best digested right after exercise
6-10g/kg of athlete's body weight per day
What are carb targets for endurance exercise
25-30g of carbs
What is amount to consume under 1 hour before exercise if tolerated
1-1.2g/kg of athletes body weight per hour every hour for 4-6 hours
What is the amount of carbs needed after exercise
Major energy source for muscle contraction
Slow digestion and absorption process
What are fiber, fat and protein
Resume normal carbohydrate intake
What is after 8 hours post exercise