What is dietary requirements of carbohydrates?

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To calculate how much carbohydrate you need, do the following:

a) Select an exercise category:
Decide which of the above-mentioned categories apply to your exercise intensity. For example, if you are a marathon runner, you would require between 7 and 10 g of carbohydrate per kg per day

b) Calculate daily carbohydrate requirement:
Multiply your daily carbohydrate requirement with your weight in kg, for example if you weigh 70 kg:
70 x (7-10) = 490 to 700 g of carbohydrate per day.

A 70 kg marathon runner who is exercising at top intensity for many hours a day and who requires glycogen replenishment and carbo-loading, would need to eat between 490 and 700 g of carbohydrate a day.

This is a very large amount of carbohydrate to obtain from food and such an athlete would have to use high-carbohydrate drinks and snacks to supplement his food intake.

The recommendations given above are generalised and simplified, so if in doubt, consult a clinical dietician to calculate your precise carbohydrate needs.

Carbohydrate foods
The following foods are good sources of carbohydrates:

All breakfast cereals, all porridges, all breads, buns, crackers, all types of pasta, samp or maize grits, sweet corn, fruit juice, dried fruit, root vegetables (potatoes, sweet potatoes, corn on the cob, carrots, beetroot, parsnips, turnips), sugar, honey, jam, boiled sweets, jelly babies, sweetened cold drinks, certain fruits such as apples and bananas (these fruits contain more carbohydrate than strawberries for example which have a high water content), specially formulated high-carbohydrate sports drinks, snacks and powders. 锟?(Dr I.V. van Heerden, DietDoc)

Daily Reference Values (DRVs)
(Based on 2,000 calories a day for adults and children over 4 only)

Food Component DRV
fat 65 grams (g)
saturated fatty acids 20 g
cholesterol 300 milligrams (mg)
total carbohydrate 300 g
fiber 25 g
sodium 2,400 mg
potassium 3,500 mg
protein 50 g