The number of post-exercise carbs you need is dependent on your body weight. In general, the estimated amount is 1 to 1.5 grams per kilogram of your body weight. To figure out your carbohydrate needs, plug your weight (in pounds) into this formula:
___lbs/2.2 = ___kg
1.0 x ___kg = ____g of carbohydrate
1.5 x ___kg = ____g of carbohydrate
(these two __g values give you your range of carbohydrates needed post-workout)
When it comes to sugar in the diet, athletes’ first option should be fructose, the natural sugar that’s found in fruit such as berries, bananas and apples.