International olympic committee recommendations: CHO

Question 1

Light activity sport/low intensity
(Skill based activity)

Answer 1

3-5 gm/kg of CHO

Question 2

Moderate exercise
(1 hr)

Answer 2

5-7 gm/kg of CHO

Question 3

High intensity exercise
(1-3 hours)

Answer 3

6-10 gm/kg of CHO

Question 4

Moderate to high intensity exercise
(> 4-5 hours)

Answer 4

8-12 gm/kg

Question 5

How many grams of CHO do we need for exercise 60 mins or longer?

Answer 5

1- 4 gms/kg
1-4 hours before the exercise

Question 6

During brief exercise (45 mins) how much CHO do we need for exercise?

Answer 6

None

Question 7

During long endurance or high intensity intermittent exercise/start and stop (1-2.5 hours), how many grams of CHO do we need per hour exercise?

Answer 7

30-60 gm of CHO per hour
- Not based on weight (kg) because an athlete can tolerate the amount

Question 8

During harder longer exercise (2.5-3 hours), how many grams of CHO do we need per hour of exercise?

Answer 8

90 gm of CHO per hour, depending on the exercise

Question 9

During recovery _____ gm/kg is required immediately after exercise to replenish glycogen stores

Answer 9

1-2gm/kg

Question 10

During sustained high
intensity exercise (45-75 mins), small amounts of CHO are required, including a _____

Answer 10

Mouth rinse