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
DOI 10.1080/02640410500482727
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
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