Final answer:
A 70kg athlete should consume approximately 3-10 g/kg of carbohydrates per day for training or competition, with 455 grams being a moderate pre-event intake 4 hours prior. Carbohydrate loading with complex carbohydrates is recommended to maximize energy reserves.
Step-by-step explanation:
Carbohydrate Consumption for Athletes
For a 70kg athlete, the amount of carbohydrates that should be consumed 4 hours before an endurance exercise varies based on the intensity of the activity. However, the general guideline for athletes is to consume about 3-10 grams of carbohydrates per kilogram of body weight per day. Given the weight of the athlete, a mid-point of 6.5 grams/kg could be used for a moderate carbohydrate intake, resulting in approximately 455 grams of carbohydrates to be consumed 4 hours before the exercise. This intake helps to maximize glycogen stores in muscles, ensuring the athlete has a sufficient energy reserve to sustain endurance activities.
Carbohydrate loading, which involves eating a high amount of carbohydrates in the days leading up to an event, is a strategy used by athletes to increase glycogen stores. Foods high in complex carbohydrates, such as bread, pasta, and potatoes, are excellent sources because they provide long-lasting energy.