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Posted: Aug 09, 2019
The official IAAF guidelines are 8- 12g/kg/day for somebody who competes at least at national level.
If we take the middle road, i.e 10g/kg/day, that is 800g carbs for a 80kg athlete.
For protein is 2g/kg/day
For fat is 0.5- 1g/kg/day.
I have a javelin thrower friend who is about 100kg and eats between 1000- 2000g of carbs per day.
Do you pay attention to yoru salt intake? Since athletes lose tons of sodium-chloride and other electrolytes through sweating, atheltes need to consume more salt.
What about daily water intake?
What are your daily macros?
What is your experience? What works for you?