How many gramms per kg body weight needed before during after endurance training?

For endurance training, it's generally recommended to consume about 1.0 to 1.2 grams of carbohydrates per kilogram of body weight before and during exercise, and 1.2 to 1.5 grams per kilogram within the first hour after training for optimal recovery. Protein intake should be around 0.2 to 0.4 grams per kilogram immediately post-exercise to aid in muscle repair. Hydration is also crucial throughout the training process. Individual needs may vary based on intensity, duration, and personal goals.