Calculating your carb needs

Make sure you fuel your workouts/runs effectively

Aim for 50/55% of dietary energy intake or use the formula below.

Remember that fruit and vegetables form easily digestible carbs in addition to grains, beans and pulses.

• 5-7g carbohydrates per kg body weight per day when training for one hour each day e.g shorter runs, gym work, cross training

• 7-10g carbohydrates per kg body weight per day when training intensity and length of runs/weight training increase (1-3 hours training each day)