Macro partitioning
Strength-power athletes should consume 4–7 g/kg/day of carbohydrates, prioritizing strategic timing around training sessions over high total daily volume.
Eat 4 to 7 grams of carbs per kilogram of body weight every day. Don't obsess on hitting 10g/kg. Instead, make sure you eat carbs before, during, and after your heaviest workouts to keep your energy up and muscles full. This matters more than just eating a huge amount of food all day.
Thus we would consider a range of daily carbohydrate intakes between 4 and 7 g · kg–1 body mass as reasonable for these athletes depending on their phase of training.
Why this rating
Based on observational data and physiological principles; explicit RCT evidence for optimal timing in strength sports is noted as lacking.
Source
Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding
Gary Slater et al. · Journal of Sports Sciences · 2011
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