Carbs : How Many Do YOU Need?

No other nutrient (with the exception of maybe creatine) has received as much attention as Protein. Consequently most of us know how much protein we need in order to optimise performance, but if you don’t then simply check our blog posts HERE >>>

Despite the unquestionable importance of knowing your protein requirements, it is highly probable that a comparatively small number of people could tell you the guidelines for carbohydrate:

Minimal physical activity >>> 2-3g CHO per kg BM

Light physical activity (3-5 hr/week) >>> 4-5g CHO per kg BM

Medium physical activity (10 hr/week) >>> 6-7g CHO per kg BM

Professional/elite athletes (20+ hr/week) >>> 7+g CHO per kg BM

Carbohydrate loading for endurance and Ultra-endurance events >>> 7-12g CHO per kg BM

(Australian Institute of Sport, 2010)

Factor in the appropriate equation for you, and feel safe in the knowledge that you’re getting your macro’s right!


Australian Institute of Sport, (2010). Current concepts in sports nutrition. Energy Balance. Retrieved 28th May, 2013, from

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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