Aspire guide
Daily Fueling
Daily Fueling manual
Carb Periodization Basics
Match carbohydrate intake to training intensity throughout your season.
Why this matters
This is easier than it sounds.
Read time
7 min
Audience
Athlete + Coach
Use it for
Daily Fueling
Start here
Harder training needs more carbohydrate support.
Coach prompt
Circle one hard day and one easy day this week and show the athlete how the plate changes.
Print & share
Printable handout preview
One-page sheet
Carb Periodization Basics
Read time
7 min
Audience
Athlete + Coach
Start with the printable
Harder training needs more carbohydrate support.
Best next move
Use it this week
Circle one hard day and one easy day this week and show the athlete how the plate changes.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Match carbohydrate intake to training intensity throughout your season.
Start here
Carbs rise and fall with volume, intensity, and doubles
- Workout days, long runs, race weeks, and PM sessions need a bigger carbohydrate footprint.
- Easy or rest days can come down a little, but they still need enough fuel for recovery and mood.
High-carb days
Put the most fuel around the sessions that matter
- Use breakfast, lunch, pre-workout snacks, and recovery meals to front-load hard training days.
- If the athlete waits until dinner, the workout usually happens underfueled.
Lower-load days
Rest and easy days are adjustment days, not restriction days
- Reduce extra carb volume, but keep meals regular and protein steady.
- Use more produce, dairy, beans, and balanced meals instead of skipping breakfast or lunch.
Sample day comparisons
Same athlete, two different days.
Meal
Hard / Long day
Rest / Easy day
**Breakfast**
Oatmeal with banana, honey, toast, and OJ
Eggs with veggies, small toast
**Morning snack**
Bagel with peanut butter
Greek yogurt
**Lunch**
Large pasta bowl with chicken, fruit, milk
Large salad with chicken, small roll
**Afternoon snack**
Pre-workout: sports bar + banana
Apple with nut butter
Who should be careful
The idea is to give the body more fuel when the work is hard and slightly less when it's easy — never to run on empty.
The idea is to give the body more fuel when the work is hard and slightly less when it's easy — never to run on empty. For a growing high-school athlete, carbs stay on the plate every single day.
- Growing/developing athletes
- Those with a history of under-fueling
- Athletes with disordered eating
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Circle one hard day and one easy day this week and show the athlete how the plate changes.
Source topics
Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27. • Thomas DT, Erdman KA, Burke LM. (2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3):543-568. DOI 10.1249/MSS.0000000000000852.