There is no one ideal intake for athletes of any nutrient. This is entirely individual and would require extensive blood testing (and other tests) to keep up with the ever changing chemistry of a training athlete. This is neither productive (it adds stress to the program that is unnecessary and has been shown to only slight improve performance, sometimes reducing performance) nor practical. There are new recommendation out that are easy to follow and cover a wide spectrum of athletes (age, weight, gender, timing, etc.)
You should take some nutrition courses on fueling performance and fitness.