Final answer:
Athletes should consume about 3-10 g/kg/day of carbohydrates, tailored to their training intensity, and focus on easily digestible carbs 60 minutes before activity. Carbohydrate loading maximizes muscle glycogen stores, providing bioavailable energy during short, high-intensity events.
Step-by-step explanation:
For an athlete, the intake of carbohydrates is crucial for optimal performance, especially prior to activity. While the specific amount can vary based on the individual's body weight and the intensity of the exercise, a general recommendation is to consume about 3-10 g/kg/day of carbohydrates depending on the training or competition. 60 minutes before an event, it's important to focus on consuming carbohydrates that will be readily available as energy. Therefore, it may be beneficial to consume easily digestible carbs that are less likely to cause gastrointestinal discomfort during activity.
Carbohydrate loading is a common strategy used by endurance athletes to maximize glycogen stores in muscles. During high-intensity short-duration activities such as a 200 m or 400 m run, glycogen can be a key energy source when oxygen is scarce. With adequate carbohydrate consumption, muscles have more bioavailable energy to perform optimally.
An athlete's energy needs are exponentially higher than those of an inactive individual, potentially requiring between 3,000 to over 5,000 calories daily, where a good proportion of those calories should come from carbohydrates. Therefore, to prepare for activity, it's not just about the carbs consumed right before exercise but also the consistent intake over the days leading up to an event.