For individuals exercising more than one hour per day, carbohydrate intake is typically recommended at what range in grams per kilogram body weight?

• A. 3-4 g/kg
• B. 45-65% of daily calories
• C. 8-12 g/kg body weight
• D. 0.8 g/kg body weight

Answer: (C)

When someone is exercising more than an hour each day, carbs are the primary fuel for endurance efforts and recovery. Because of the high energy demand, carbohydrate intake needs to be significantly elevated on a per-kilogram basis to keep glycogen stores topped up and sustain performance. The typical recommendation is 8–12 grams of carbohydrate per kilogram of body weight per day. For example, a 70 kg individual would target about 560–840 grams of carbohydrate daily. This level supports glycogen replenishment and ongoing energy across multiple workouts. Options that suggest only 3–4 g/kg are too low for sustained daily endurance, 45–65% of daily calories is a general distribution not tied to body weight, and 0.8 g/kg is the protein guideline, not carbohydrate.