Happy Wednesday, fitness friends!
Let’s talk about nutrition’s most controversial macronutrient: carbohydrates. For years, carbs have been unfairly demonized, but today we’re setting the record straight with science-backed information about how to use them strategically for different training styles.
Why Carbs Aren’t the Enemy
Carbohydrates are your body’s preferred energy source, especially during moderate to high-intensity exercise. When you consume carbs, your body converts them to glucose, which fuels your muscles and brain. Research shows that adequate carbohydrate intake significantly improves both endurance and strength training performance.
7 Essential Carbohydrate Truths for Better Performance
1. Strength Training Requires Strategic Carbs
The best research indicates that resistance training can deplete muscle glycogen by 24-40%, with higher training volume causing greater depletion. Consuming carbs before strength sessions lasting over 45 minutes with 8-10 sets has been shown to improve performance and allow for greater training volume.
2. Endurance Training Demands Higher Carb Intake
Endurance athletes need 8-10g of carbohydrate per kilogram of body weight daily to support their training demands. This higher intake ensures adequate glycogen stores for sustained performance during longer training sessions.
3. Complex vs. Simple Carbs: Timing Matters
Complex carbohydrates (whole grains, legumes, vegetables) provide sustained energy and contain fiber that helps with digestion and blood sugar regulation. Simple carbs (fruits, honey, sports drinks) deliver quick energy and are best consumed around workout times when your body needs rapid glucose.
4. Carb Cycling Can Optimize Performance
Alternating between high and low-carb days based on training intensity can help athletes manage energy levels while supporting body composition goals. On intense training days, increase carbohydrates to fuel performance; on rest or light days, moderate your intake.
5. Nutrient Timing Enhances Recovery
Consuming carbohydrates within 30-60 minutes after training helps replenish glycogen stores and speeds recovery. Combining carbs with protein in a 3:1 or 4:1 ratio has been shown to optimize muscle repair and glycogen resynthesis.
6. Quality Matters Most
The source of your carbohydrates makes all the difference. Prioritize whole foods like fruits, vegetables, legumes, and whole grains that provide not just energy but also vital micronutrients, fiber, and antioxidants that support overall health and recovery.
7. Individual Needs Vary Based on Training Style
Your carbohydrate requirements depend on your specific training goals, workout intensity, duration, and individual metabolism. Someone focusing on strength training will have different needs than an endurance athlete.
Practical Application: Matching Carbs to Your Training
For Strength Training:
- Pre-workout (1-2 hours before): Complex carbs like oatmeal with fruit or whole grain toast with nut butter
- Post-workout: Fast-digesting carbs combined with protein (e.g., protein shake with banana) Click HERE for some great smoothie recipes!
- Daily intake: 4-6g of carbs per kg of body weight on training days
For Endurance Training:
- Pre-workout: Complex carbs 2-3 hours before, simple carbs 30-60 minutes before
- During exercise (45+ minutes): 30-60g of simple carbs per hour
- Post-workout: High-glycemic carbs with protein within 30 minutes
- Daily intake: 8-10g of carbs per kg of body weight on heavy training days
Remember, there’s no one-size-fits-all approach. Your carbohydrate needs depend on your training style, goals, body composition, and individual metabolism. The key is finding what works best for your body while ensuring you’re getting high-quality nutrients to support your training.
Here’s to some smart carb fueled training!
Coach Daria