Hard-day versus easy-day guide
Carb Periodization
Basics
Match carbohydrate intake to the work instead of eating the exact same way every day no matter what the training plan says.
Hard daysEasy daysCommon missFuel the work
Use this carb rule
Fuel the hard work first, then trim around the edges on lighter days without turning the easy day into restriction.
Fueling rules
Fuel the work first, then trim around the edges on lighter days.
Adjust portions, not meal frequency.
Big carbs work better when they are spread across the day instead of dumped into one dinner.
Next action
Choose one hard day and one easy day from this week.
Show what gets bigger on the hard day plate.
Show what stays steady on the easy day plate.
What not to do
Do not fuel hard days like rest days and call it discipline.Do not turn easy days into meal-skipping or no-carb experiments.Do not hide the biggest carb support in one late dinner after the work is already done.
Carb periodization works best when the athlete changes the plate with the work instead of eating the same way every day.