Kelly (66 kg) is a 48-year-old race walker who participates in half marathons. She walks 5 to 6 days per week, 1 to 2 hours per day, at a moderate to high intensity. Kelly makes an appointment with you to determine how much
carbohydrate she should be consuming daily to keep her glycogen levels as high as possible. She also is interested
in knowing how to properly “carbohydrate load” the week before a race.

To keep glycogen levels as high as possible, Kelly should consume 6-10 g of carbohydrates for every 1 kilo of her body weight, which is equivalent to 60 - 70% of her daily caloric value. In addition, it is appropriate for her to do this for four or three days in the week before the race.

Explanation:

Kelly is an athlete and needs fast energy, that is, she needs to consume a large but appropriate number of carbohydrates that will be metabolized quickly by her body, during the race, and will give her the energy necessary to achieve good results in the marathon that she will participate.

For this, she must seek a health professional who can guide her to an appropriate and effective diet.

It is recommended that runners consume 6 - 10 grams of carbohydrates for every 1 kilo they have. In the case of Kelly, she should consume 396 - 660 grams of carbohydrate per day to achieve a good energy value.