Carbohydrates for athletes should make up what percentage of daily calories?

• A. 70%
• B. 55-60%
• C. 40-50%
• D. 20-30%

Answer: (A)

Carbohydrates are the body’s main fuel source for high‑intensity exercise and for fueling and replenishing glycogen stores in muscles and liver. When athletes train a lot, their energy demand is high, and having ample carbs helps maintain performance, delay fatigue, and speed recovery. A higher daily share of calories from carbohydrates—around 70%—puts enough energy into glycogen stores so you can perform at higher intensities for longer and recover more quickly between training sessions. If carbohydrate intake drops to lower percentages, glycogen can become depleted sooner, leading to earlier fatigue and reduced performance.

For a practical sense, think of a 3000 kcal day: 70% from carbs would be about 2100 kcal, or roughly 525 grams of carbohydrates. This level supports sustained endurance efforts and rapid glycogen restoration, which is why it’s considered the best fit for athletes with substantial training loads. The other options fall short of providing enough carbohydrate to maximize glycogen availability and performance when training volume is high.