Why Carbs Are the King.

Why Carbs Are the King.

Whether you’re weight lifting, running, doing pliates or just pushing through a workout, carbohydrates are your number one fuel source!

Here’s why carbs wear the crown:

• Provide a quick source of energy during exercise

• Protect muscle mass during training

• Support recovery by replenishing lost (glycogen) stores

How much should you aim for?

It depends on your activity level:

• Light activity: 3–5g carbs per kg of body weight per day

• Moderate training (1 hour/day): 5–7g/kg

• Endurance training (1–3 hours/day): 6–10g/kg

• Intense training (4+ hours/day): 8–12g/kg

Example: A 60kg individual engaging in moderate training should aim for approximately 300-420g of carbohydrates per day.

Go Dietitian's Top Tip: Aim to consume a carbohydrate-rich meal 2–3 hours before exercise (like a bowl of chicken pasta with cheese and salad). For a quick boost closer to exercise, a small snack (like a banana or toast) 30–60 minutes before is ideal.

Want personalised nutritional advice to fuel your training? Enquire today!