Kohlenhydrate Bedarf ?

[Sanusuke]

Wollte nur mal fragen ob jemand weiß wie ich meinen Kohlenhydrate bedarf berechnen kann. Das FAQ hab ich , ehrlich gesagt, nur teilweise gelesen und dabei nur nach den für mich itneressanten passagen ausschau gehalten. Falls ich dabei die , für mich wichtige , passage überlesen hab entschuldige ich mich jetzt schoma ;p .

...


greez Paul

[ergeitzig]

Hier kannst mal selber nachrechnen.

Ironsport - Kalorien Rechner

[Mars]

Summary of carbohydrate intake goals for the athlete
Goal
Carbohydrate Intake Target

5-6 hours of moderate intensity exercise, extremely prolonged and intense exercise. Very high total energy requirements, daily muscle glycogen recovery, and continued refueling during exercise. (Tour de France cyclists)
10-12+ g/kg daily

To maximize daily muscle glycogen recovery in order to enhance prolonged daily training, or "load" the muscle with glycogen before a prolonged exercise competition
7-10g/kg daily

To meet fuel needs and general nutrition goals in a less fuel-demanding program - for example, < 1 hr of moderate intensity exercise, or many hours of predominantly low intensity exercise.
5-7 g/kg daily

To enhance early recovery after exercise, when the next session is less than 8 hrs away and glycogen recovery may be limiting.
1g/kg+ soon after exercise, and continued intake over next hours so that a total of ~1g/kg/2hrs is achieved in snacks or a large meal.

To enhance fuel availability for a prolonged exercise session (1 hr or longer)
1-4 g/kg during the 1-4 hours pre-exercise.

To provide an additional source of carbohydrate during prolonged moderate and high intensity exercise, particularly in hot conditions or where pre-exercise fuel stores are sub optimal.
30-60 g/hr in an appropriate fluid or food form


Quelle: Sportscience
Ich empfehle den Artikel zu "Grams or percentage?"

5-7 gr/ Kilo Körpergewicht an Sporttagen sollten reichen. Nach einer intensiven Trainingssitzung födern 1gr/ Kilo Körpergewicht die Regneration.
Die 10-12gr+ sind für extrem lange Ausdauerbelastungen, die hier wohl nicht zur Diskussion stehen.

Gruß