Research
Macro partitioning
High carbohydrate availability is required for sessions involving higher intensity workloads, optimal performance, or maximizing recovery, whereas low carbohydrate availability may be sufficient for light or low-moderate intensity exercise.
Eat high carbohydrates before and during hard workouts, long runs, or races to ensure you can perform well and recover. On easy recovery days or short light sessions, you can eat fewer carbohydrates without compromising performance.
GoodSupportsHIGH confidence
high CHO availability is required only for sessions in which training or competition involves higher intensity workloads and the need to perform optimally or train with high-quality outputs and/or maximize recovery
Why this rating
Supported by 'latest sports nutrition guidelines' and 'official recommendations'.
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
narrative_reviewCited 132×
Read the paper 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 →