Carbohydrates are the body's primary source of fuel. Highly active individuals need more fuel than sedentary individuals, and thus benefit from a higher carbohydrate intake. You find carbohydrates in many foods, but cereals, grains, bread, pasta, fruit, sugars and starchy vegetables are some of the most concentrated sources. The exact grams of carbs you need per day as an active person depends on several factors, including the nature of your activity and your daily energy needs.
Recommendations
The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.
Significance
For highly active individuals who are athletes, adequate carbohydrate intake can help improve performance by reducing fatigue and facilitating faster recoveries. Even if you are not an official "athlete," frequent exercise or manual labor means you need extra fuel. The proper amount of carbohydrates can help you work harder for longer, promote a healthy immune system and prevent injury. Consuming adequate carbohydrates prior to and during exercise provides energy for the activity, while carbohydrates consumed after exercise helps reinstate the glycogen, or energy, stores in your muscles so you are strong for later activity.
Alternative Calculation
Rather than figuring your carbohydrate needs as a percentage of calories, you might figure according to your body weight. Active people undergoing a heavy training load at a high intensity need 3.2 to 4.5 g of carbohydrates per pound of body weight daily, notes the American Dietetic Association. Ultra-athletes who perform training or races lasting longer than four or five hours should aim to consume at least 4.5 g of carbohydrates per pound of body weight.
Food Choices
The types of carbohydrates you choose to make up the 60 percent or more of daily calories can also affect your performance. While you may need simple, easily digested carbohydrates just prior to exercise or during an endurance event to provide quick energy, the bulk of your carbohydrates should come from nutritious sources such as whole grains, fruits and vegetables. These foods take longer for your body to digest, giving you sustained energy and provide essential vitamins, minerals and fiber.
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