Research
Macro partitioning
Biathletes should consume 6–12 g/kg/day of carbohydrates, adjusted by training intensity, to maintain high carbohydrate availability and support glycogen resynthesis between sessions.
Aim for 6 to 12 grams of carbohydrates per kilogram of body weight every day. Adjust this amount up on heavy training days and down on rest days. Prioritize carbohydrate-rich foods at every meal and use high-carb snacks between sessions to keep your energy stores full.
ModerateSupportsMEDIUM confidence
According to current recommendations, biathletes should consume 6–12 g/kg/d of carbohydrate, depending on their training programme [16].
Why this rating
The recommendation is based on extrapolation from endurance sports (cross-country skiing) rather than direct biathlon-specific trials.
Source
Nutritional Strategies for Olympic Biathletes: A Practical Review
Mateusz Gawełczyk et al. · Nutrients · 2025
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