December 5, 2025
Carbs aren’t a reward. They’re a tool. Use strategic timing and right-sized portions to match the demands of your session, accelerate recovery, and reach body composition goals without underfueling.
Fuel for the work required: match carbs to session type, duration, and intensity.
Anchor protein at ~0.3 g/kg per meal, 1.6–2.2 g/kg per day for recovery.
Time carbs around training: pre to perform, during if long/intense, post to reload.
Manage fiber and fats pre-training; hydrate with fluids and sodium based on sweat.
Targets are derived from consensus sports nutrition guidance (e.g., ACSM/IOC): carbohydrates in grams per kilogram scale with body mass, session length, and intensity. We translate that into simple pre/during/post guidelines and practical meal templates. Not ranked—scenario-based for quick application.
“Earning carbs” often leads to underfueling, higher stress hormones, poor performance, and slower progress. Carbohydrates are the primary fuel for high-intensity work; aligning intake with training improves output, recovery, and body composition over time. Protein is consistent; carbs are periodized.
Focus on performance and protein. Example (70 kg): 35–70 g carbs from a bagel with jam plus 20–25 g protein (Greek yogurt or eggs). Keep fiber and fats modest. During: water or electrolytes as needed; intra-carbs usually not necessary. Post: 0.6–1.0 g/kg carbs within 2 hours if training again soon, plus ~0.3 g/kg protein. If only one session/day with ample recovery, meet daily carb needs across meals.
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Longer, denser lifting benefits from a larger pre-meal. Example (70 kg): 70–105 g carbs (rice bowl with fruit) plus 25–40 g protein. Optionally add 15–30 g quick carbs 15–30 minutes pre if you feel flat. During: consider 15–30 g carbs/hour via a sports drink for long pump-heavy sessions. Post: 0.6–1.0 g/kg carbs + 20–40 g protein to kickstart recovery.
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Carb periodization is not on/off; it’s a dimmer. Increase intake as session intensity and duration rise, then ease back on light or rest days while keeping protein consistent.
Timing beats extremes: a modest pre-meal, targeted intra-fuel for long work, and a solid post-training meal outperform large, poorly timed carb loads or punitive restriction.
Managing fiber and fat pre-training reduces gut stress and improves carb availability. Save high-fiber legumes, large salads, and heavy fats for meals away from hard sessions.
Frequently Asked Questions
Keep carbs around training to protect performance and recovery, then reduce carbs and/or calories on rest or low-intensity days. Prioritize protein (1.6–2.2 g/kg/day), non-starchy vegetables, and sleep. Avoid underfueling hard sessions—better training quality increases energy expenditure and preserves muscle.
No. Evening carbs can aid sleep and replenish glycogen after late sessions. Fat loss depends on overall energy balance and protein. If you train in the evening or have a morning workout, pre-bed carbs can support performance the next day.
You can still time small-to-moderate carbs strategically around intensive sessions to support performance, or use keto-adapted strategies for lower-intensity work. For repeated high-intensity or long-duration efforts, adding targeted carbs (e.g., 20–60 g during) typically improves output and recovery.
Use low-fiber, low-fat sources; start at 20–30 g/hour and build gradually; split intake into small sips every 10–15 minutes; include sodium (500–1000 mg/L); and train your gut during practice, not on race day. Mix glucose and fructose sources for higher intakes (up to 90 g/hour) if tolerated.
Core principles are the same: match carbs to intensity and duration and anchor protein. Some may notice better tolerance for carbs before and during high-intensity work in the late follicular phase; in the luteal phase, prioritize hydration and electrolytes. Individual testing matters most.
Carbs aren’t earned—they’re assigned to the work. Set protein as your daily constant, then scale and time carbs to session demands while managing fiber, fats, and hydration. Start with these targets, note energy and performance, and adjust one variable at a time for repeatable results.
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Glycolytic work relies on readily available carbohydrate. Example (70 kg): 35–70 g carbs (banana + toast with honey). Keep fats and fiber low. Optional caffeine 1–3 mg/kg, 30–60 minutes pre if tolerated. During: if >45 minutes or repeated sprints, 20–30 g carbs/hour via drink can maintain power. Post: 0.6–1.0 g/kg carbs to restore, paired with ~0.3 g/kg protein.
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Pre (2–3 hours): 1–2 g/kg carbs (e.g., oatmeal + banana + toast). During: 30–60 g/hr for ~60–90 min; 60–90 g/hr for 90–180 min using multiple transportable carbs (glucose+fructose). Fluids: ~0.4–0.8 L/hr; sodium 500–1000 mg/L (more if salty sweater). Post: 1.0–1.2 g/kg carbs within 1–3 hours if another session follows; otherwise meet needs across the day. Practice your fueling to train the gut.
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When the next session is within 8 hours, prioritize rapid glycogen resynthesis with high-GI carbs and sodium. Pair each carb feeding with 20–30 g protein to support repair. Examples: chocolate milk, rice bowls, sports drinks, fruit, low-fiber cereal. Aim for fluids early and often. This is the time to be aggressive with carbs; recovery speed matters.
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Lower-intensity sessions rely less on rapid glycogen use. A normal meal 2–3 hours before is often sufficient. Small top-up (e.g., fruit) if it’s been >3 hours since eating. During: water or electrolytes only. Post: eat a balanced meal with protein, carbs, vegetables, and healthy fats. This is a good setting to reduce carbs slightly if fat loss is a goal.
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Keep protein steady at 1.6–2.2 g/kg/day. Choose high-fiber, micronutrient-dense carbs (whole grains, beans, fruits, vegetables) and moderate fats. Don’t drop carbs to zero; you’re topping up glycogen and supporting adaptation and hormones. If body-fat reduction is the goal, create the calorie deficit here rather than by underfueling training days.
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If you have 0–30 minutes, take quick carbs (half a sports drink, gel, banana, or chews) and consider 1–3 mg/kg caffeine if tolerated. For >60 minutes or high intensity, start sipping carbs early. Post: 0.6–1.0 g/kg carbs plus ~0.3 g/kg protein in your first meal. If GI is sensitive, try a carbohydrate mouth rinse pre/during to enhance performance without gut load.
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