Macro partitioning
Training with low carbohydrate availability ('train low') enhances metabolic adaptations (e.g., enzyme activity) but does not currently provide convincing evidence for improved athletic performance compared to high carbohydrate availability strategies.
Don't intentionally train with low glycogen to 'trick' your body into getting faster. While it might change some muscle markers, it won't make you faster and might make your hard workouts worse. Instead, fuel high-intensity sessions well. You can naturally train with lower carbs during easy recovery days or early morning sessions if convenient, but don't force it for performance gains.
currently there is no convincing evidence that train low strategies achieve an enhancement of performance over a conventional diet/training approach.
Why this rating
Based on multiple studies showing metabolic changes but lack of performance translation.
Source
Carbohydrates for training and competition
Louise M. Burke et al. · Journal of Sports Sciences · 2011
DOI 10.1080/02640414.2011.585473
More from this paper
- Consuming 30–60 g/h of carbohydrate during exercise lasting longer than one hour improves performance by sparing muscle glycogen and maintaining blood glucose, while intakes up to 90 g/h using multiple transportable carbohydrates (glucose:fructose 2:1) maximize oxidation rates for ultra-endurance events.Strong
- Mouth rinsing with a carbohydrate solution for 5-10 seconds during high-intensity exercise lasting 45-75 minutes enhances performance by 2-3% via central nervous system effects, independent of metabolic absorption.Good
- Adding protein (>=20g) to suboptimal carbohydrate intake (less than 1.2 g/kg/h) enhances muscle glycogen storage rates during recovery.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →