Training Guides / Nutrition basics
Carbohydrates and training
Carbs are the main fuel for hard training. Learn how much you might need, which sources to focus on, and how to time them around workouts without falling for fads.
Carbohydrates are sugars, starches and fiber found in foods such as grains, potatoes, fruit, beans and dairy. Your body breaks digestible carbs down into glucose, which it uses for energy right away or stores as glycogen in the muscles and liver. Glycogen is a key fuel for hard, repeated efforts like heavy sets and intervals.
General nutrition education only. If you have diabetes or another medical condition, follow the guidance of your doctor or dietitian.
How much do you need?
The US Dietary Guidelines set an acceptable range of 45 to 65 percent of calories from carbohydrate for adults. Sports nutrition guidance often expresses needs in grams per kg of body weight, scaled to training load:
| Training load | Rough daily carbs (g per kg) |
|---|---|
| Light (lifting 3 to 4 days, little cardio) | About 3 to 5 |
| Moderate (about 1 hour a day) | About 5 to 7 |
| High (endurance athletes, 1 to 3 hours a day) | About 6 to 10 |
Most recreational lifters do well at the lower end. These figures are guides; your total calorie and protein needs come first, and carbs and fats fill the rest.
Choosing good sources
Focus on minimally processed carbs most of the time. They come with fiber, vitamins and minerals and keep you full.
| Mostly choose | Enjoy in moderation |
|---|---|
| Oats, rice, potatoes, whole-grain bread and pasta | Pastries, candy, sugary cereals |
| Fruit and vegetables | Sugary drinks and juices |
| Beans, lentils, chickpeas | Large portions of fried snacks |
| Milk and plain yogurt | Desserts |
Adults are generally advised to eat around 25 to 38 g of fiber per day, depending on age and sex, and many people fall short. Fiber supports digestion and helps with appetite control when dieting.
Timing around training
- 2 to 3 hours before: a normal mixed meal with carbs, protein and some fat.
- 30 to 60 minutes before: a small, easily digested snack, such as a banana, toast with honey or yogurt, if you are hungry or training hard.
- During: not needed for most lifting sessions under about 90 minutes. Endurance athletes training longer may use sports drinks or gels.
- After: a meal with carbs and protein within a few hours helps restore glycogen, especially if you train again within a day.
Low-carb diets and lifting
Low-carbohydrate and ketogenic diets can work for weight loss when they help people eat fewer total calories. For high-volume lifting or interval training, low glycogen can make sessions feel harder. If you prefer lower carb, keep protein high and place most of your carbs around training.
Carbs at night make you fat. Fact: Weight change depends on total energy intake over time, not on the clock. Eat carbs when they suit your schedule and appetite.
See fats for the other main fuel and TDEE and calories for how everything adds up.
