Nutrition · Moderate evidence
Carbohydrates and Workout Performance
Carbohydrates sustain long, high-volume sessions; for short resistance training sessions, intake from the previous day is usually sufficient, and daily totals should match the training load.
Systematic review and joint society position stand · 2 sources · 2 min
What the studies show
- For resistance training sessions lasting up to about one hour, extra carbohydrates did not consistently improve performance.
- Long, high-volume sessions benefit from higher carbohydrate intake before and during training.
- The joint position stand recommends adjusting carbohydrates to the training load, ranging from 3 to 10 g/kg/day depending on volume.
How Letz applies it
Carbohydrates serve as the adjustment macronutrient: they increase on training days and decrease on rest days while maintaining the weekly average.
Numbers derived from this rule
| Parameter | Range | Weight | Rule |
|---|---|---|---|
| Dietary fat | 20–35 % of calories | 50% | Fat between 20 and 35% of calories; below 20% impairs hormones and adherence.Calorie surplus for muscle gain · Carbohydrates and Workout Performance |
Who it applies to
Active adults and athletes.
Limits
Requirements vary widely based on volume, duration, and goals; very-low-carbohydrate diets impair long sessions.
Sources
- Henselmans et al., Nutrients, 2022 DOI 10.3390/nu14040856
- Thomas, Erdman & Burke, Journal of the Academy of Nutrition and Dietetics, 2016 DOI 10.1016/j.jand.2015.12.006
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.