When to use this
When the training week has clear hard and easy days but the athlete eats the same plate every single day.
- Workout splits or long-run energy keep fading while easy days get overthought.
- A race block or mileage jump is starting and breakfast, lunch, and pre-workout fuel have not moved.
- A runner is drifting toward low-carb eating during the heaviest weeks of the season.
Advanced lab
Carbohydrate ranges by training day
The sheet says fuel the session, not the calendar. Underneath that, the amount of carbohydrate on the plate scales with the day's actual training demand.
This guidance comes from adult endurance research and is a starting point, not a prescription. For a growing athlete, an athlete with a health concern, or anyone showing underfueling signs, individualize with a sports dietitian.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- https://pubmed.ncbi.nlm.nih.gov/28202564/
Where to go next
