Energy balance

Acute carbohydrate ingestion significantly increases total resistance training session volume, but this ergogenic benefit is conditional on session duration exceeding 45 minutes and/or a pre-exercise fast duration of 8 hours or more.

If your resistance training session lasts longer than 45 minutes, or if you train fasted for 8+ hours (e.g., early morning), consume carbohydrates before or during the workout to increase the total volume you can complete. For short sessions (<45 min) or well-fed states, carbohydrate ingestion provides no significant performance benefit. The specific dose is less important than the total number of maximal effort sets performed.