Carboidratos pré-treino
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
1-4g/kg conforme timing
About this calculator
The pre-workout carbohydrates calculator estimates the ideal carbohydrate intake before exercise, based on body weight (1-4g per kg) and time until the workout (1-4 hours). Carbs fuel physical activity, but the amount depends on digestion time and exercise intensity.
For long or intense workouts, aim for the upper range (4g/kg) if eating 1 hour before. Lower values (1-2g/kg) may suffice for meals 3-4 hours prior. Opt for complex carbs (like brown rice) for delayed workouts and simple carbs (banana) for last-minute energy.
Example: A 70kg athlete training in 2 hours should consume 140-210g of carbs. Balance your meal with adequate hydration. Avoid high-fat or high-protein meals to prevent discomfort during exercise.
Note: Diabetic individuals should adjust calculations under medical guidance. Don’t replace full meals with isolated carbs. Timing and food quality matter as much as quantity for optimal performance.
Frequently asked questions
How many carbs should I eat before an intense workout?
Aim for 3-4g/kg 1-2 hours before. For 1-hour pre-workout, choose fast-absorbing carbs like bananas or honey.
Do I need to calculate carbs if working out in the morning?
Yes, but adjust. For fasted morning workouts, 1-2g/kg of light carbs (whole grain toast) 30 minutes before is sufficient.
Does carb type matter for the calculation?
Yes. Complex carbs (quinoa, oats) are best for 3-4h pre-workout meals. Simple carbs (fruits, molasses) work for last-minute snacks.
Can I use the calculator for low-intensity exercises?
For light activities (walking), 1-2g/kg 2-3 hours before is enough. Avoid overloading your metabolism with excess carbs.
What if I can't eat the calculated amount?
Take 80% of the recommended value instead of skipping entirely. Small energy intake is better than fasting during training.