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
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