Carbohydrate Intake

Key Points

• Low intensity play (less than an hour) 3-5g of carbohydrates per kilogram of bodyweight
• Moderate intensity 60-75 min long: 5-7g carbohydrates per kilogram of bodyweight
• Higher intensity 1-3 hours: 6-10g carbohydrates per kilogram of bodyweight
• 4-5 hours a day: 8-12g of carbohydrates per kilogram of bodyweight
• Altitude training increases carbohydrate needs and calories
• When playing a tournament, aim to increase your carbohydrate intake and eat before, during, after and in between matches