Macro partitioning
High carbohydrate intake (≥7 g/kg/day) during intensified training optimizes performance and glycogen storage, whereas low glycogen training may enhance specific metabolic adaptations but risks blunting strength adaptations.
If you are training hard (soccer, endurance, or strength), eat at least 7 grams of carbohydrates per kilogram of body weight daily. This maximizes your energy stores and performance. While 'low glycogen' training might boost some metabolic enzymes in beginners, it can hurt strength gains and overall performance in trained athletes. Stick to high carbs to train harder and recover better.
Taken collectively, the results of these studies... demonstrate that trained athletes benefit from a high carbohydrate intake during periods of intensified training... Soccer players engaged in training and competition should be encouraged to consume a diet that provides a minimum of 7 g · kg BM-1 · day-1.
Why this rating
The paper reviews multiple controlled trials (Sherman, Simonsen, Achten) showing consistent performance benefits, though it notes conflicting data on metabolic adaptations.
Source
Promoting training adaptations through nutritional interventions
John A. Hawley et al. · Journal of Sports Sciences · 2006
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 →