Macro partitioning
Carbohydrate intake should be periodized ('fuel for the work required') based on the daily fuel cost of exercise rather than a fixed macronutrient ratio, ensuring high availability for high-intensity/long-duration sessions and lower availability for low-intensity/short sessions.
Stop counting carbs as a fixed percentage of your diet. Instead, match your carbohydrate intake to your daily training load. On heavy training days or long sessions, eat more carbs. On rest days or light recovery sessions, eat fewer carbs. This is called 'fueling for the work required'.
a further update in 2010 recommended that CHO availability, rather than absolute intake, be used to evaluate the athlete’s dietary CHO consumption... the amount and timing of daily CHO intake are defined in relation to the fuel cost of the day’s exercise load—recently termed 'fuel for the work required'
Why this rating
Cited as 'official recommendations from an International Olympic Committee expert panel' and 'latest sports nutrition guidelines'.
Source
Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
Louise M. Burke et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
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