may be stored in the liver, and up to 400 g glycogen (equivalent to 1600 kilocalories) in muscle cells. The purpose of liver glycogen is to maintain steady blood sugar levels. When blood glucose dips, glycogen in the liver breaks down to release glucose into the bloodstream. The purpose of muscle glycogen is to fuel physical activity. The more active you are, the higher your carbohydrate needs. Guidelines for daily intakes are about 5–7 g per kg of body weight per day for moderate duration/low intensity daily training. Those who do moderate–heavy endurance training should consume 7–10 g per kg body weight per day; and those training more than 4 hours per day are advised to consume 10 g or more per kg body weight per day. To promote post-exercise recovery, the 2003 IOC Consensus conference recommends consuming 1 g per kg BW per hour during the first four hours following exercise. If you plan to train again within 8 hours, it is important to begin refueling as soon as possible after exercise. Moderate and high glycaemic index (GI) carbohydrates will promote faster recovery during this period. However, for recovery periods of 24 hours or longer, the type and timing of carbohydrate intake is less critical, although you should choose nutrient-dense sources wherever possible. Carbohydrates have become, surprisingly, quite controversial. Some people passionately extol the merits of carbohydrates, while others berate them as nutritional assassins. However, it is important to understand that carbohydrates are a diverse group of compounds that have a multitude of effects on bodily functions. Thus, trying to make blanket statements about carbohydrates is not a good idea.