School · Food and hydration · 45 s .
How much carbohydrate
Grams per kilo, according to your training.
Sports nutrition guidelines scale daily carbohydrate to body weight and training load: about 3–5 g per kg on light days, 5–7 g with around an hour of moderate training, 6–10 g with 1–3 hours a day, and 8–12 g for 4 hours or more.
For a 70 kg runner training about an hour a day, that's roughly 350–490 g of carbohydrate.
These are starting points, not targets to hit to the gram. Adjust to how you feel and perform, and ask a sports dietitian if you need a plan.
Eat for the training you do that day.
Quick check .
With about an hour of moderate training a day, how much carbohydrate per kilo?
For 70 kg that's about 350–490 g: a starting point, not a target to the gram.