Research
Macro partitioning
Pre-training carbohydrate intake (1-4 g/kg) 2-3 hours before training optimizes glycogen stores and delays fatigue in weightlifters.
Eat a meal rich in carbohydrates (1-4 grams per kg of body weight) 2-3 hours before your workout. Choose easily digestible sources like oatmeal or bananas to ensure you have energy without stomach issues.
ModerateSupportsMEDIUM confidence
Research suggests that consuming a high-carbohydrate meal 2–3 h before training is ideal, with easily digestible and fast-absorbing foods preferable [4,60].
Why this rating
Review paper citing multiple studies.
Source
Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters
Dong-Joo Hwang et al. · International Journal of Molecular Sciences · 2024
narrative_reviewCited 6×
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