Carbohydrates are the main source of fuel for endurance activities such as triathlon. There are two distinct types of carbohydrate, which may be useful to optimise glucose availability for exercise.

Carbohydrates are the main source of fuel for endurance activities such as triathlon. As the intensity and volume of training increases, the daily carbohydrate intake needs to increase. Determine daily carbohydrate requirements needed to support training by referring to the table below. 


RECOMMENDED DAILY CARBOHYDRATE INTAKE

 TRAINING TIME PER DAY (HOURS)                     CARBOHYDRATE PER DAY (g/kg BW/day)

Sprint distance triathlon (1 hour/day)                                               5 - 7

Olympic distance triathlon (1 - 3 hours/day)                                  6 - 10

Ultra/Ironman distance triathlon (≥4 - 5 hours/day)                    8 - 12

CARBOHYDRATE (g/kg BW) Recovery                                          1.0 - 1.5 g/kg BW within 30                                                                                                                             minutes post exercise, and again                                                                                                                   every 2 hours for 4 - 6 hours.


 

HOW TO CALCULATE YOUR CARBOHYDRATE REQUIREMENTS

Carbohydrate dose/day x Body weight (kg)

e.g. Sprint distance training 5 g x 75 kg = 375 g carbohydrate/day

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