Carbohydrates

What are carbohydrates?

Carbohydrates are the body's preferred fuel, broken down into glucose and stored as glycogen in muscle and liver. They power training performance, reduce perceived effort, and support recovery by replenishing glycogen. Adequate carbs help sustain session quality across hard Volume and Intensity days.

How does it work?

During moderate to high intensity training, glycogen supplies most ATP. Keeping glycogen topped up preserves rep quality and bar speed. Post-workout carbs with Protein accelerate glycogen resynthesis and muscle repair. Consistent carb intake also supports mood and hormonal balance, which improves adherence and Consistency.

Practical application

Base carb intake on goal and total Calories. Place 20-60 g carbs 1-3 hours pre-lift and another 20-60 g within 2 hours post-lift. Use higher carbs on hard sessions and slightly lower on rest days to match demand. Choose starches and fruit for training fuel, add fiber-rich veggies and legumes for satiety, and keep fast sugars for pre, intra, or immediate post-workout needs. Aim for 10-15 g fiber per 1,000 kcal to support digestion without bloating training meals.

• Daily targetUse 3-5 g/kg maintenance, 2-4 g/kg cut, 4-7 g/kg bulk.
• TimingPlace 20-60 g carbs pre and post to protect performance and recovery.
• QualityMix starches and fruit; include 10-15 g fiber per 1,000 kcal for digestion.

Common mistakes

• Going very low carb while pushing Progressive Overload, leading to flat sessions and poor recovery.
• Ignoring fiber, causing digestion issues or poor satiety control.
• Relying only on simple sugars instead of a mix of starches, fruit, and fiber-rich foods.