a-middle-distance-athlete-trains-twice-daily-and-reports-meals-that-appear-low-i

Question

A middle-distance athlete trains twice daily and reports meals that appear low in carbohydrate overall. Which daily macronutrient prescription (g/kg/day) would best synthesize the needs for glycogen restoration and muscle repair for an athlete with high training volume?

Accepted Answer

Carbohydrates around 6–10 g/kg/day and protein around 1.4–2.0 g/kg/day (fat 0.8–1.2 g/kg/day), because higher carbohydrate supports glycogen and moderate-high protein supports repair across two sessions.

Answer

Carbohydrates 3–4 g/kg/day, protein 0.8 g/kg/day, fat 2.5–3.5 g/kg/day because reducing protein will force muscle to adaptively hypertrophy while fats supply the majority of energy.

Answer

Carbohydrates 1–2 g/kg/day, protein 3.0–4.0 g/kg/day, fat 3.0–4.0 g/kg/day because minimal carbohydrate and excessive protein/fat are optimal for double sessions.

Answer

Carbohydrates 12–15 g/kg/day, protein 0.5 g/kg/day, fat 0.2 g/kg/day to maximize glycogen only and minimize other macronutrients.