Macro partitioning

Athletes engaged in moderate to high intensity training lasting over 12 hours per week should consume 8-10 g of carbohydrates per kg of body weight daily to maximize glycogen storage and performance.

If you train hard for more than 12 hours a week, aim for 8 to 10 grams of carbs for every kilogram of your body weight each day. If you struggle to eat that much food, switch to denser carb sources like sports drinks or gels instead of just eating large amounts of vegetables or grains.