Nutrition
Carbohydrate Periodization
Carbohydrate periodization adjusts daily carbs to training load—more on hard days, less on easy days—to fuel performance without unnecessary restriction.
Carbohydrate periodization matches carb intake to training demands—higher carbs on hard or long days, moderate on easy days, not constant low-carb while chasing performance. It fuels glycogen for intervals and long runs while supporting metabolic flexibility on rest days.
Extreme restriction on key sessions hurts quality.
Common questions
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Should rest days be zero carb?
Usually no—lower carb, not zero, preserves recovery and mood. Zero-carb rest days can backfire if tomorrow is a long session.
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How many carbs on hard training days?
Endurance athletes often use roughly 5–10 g/kg on heavy days depending on volume; strength-focused days need less but still benefit from pre-session fuel.
Related terms
Put Carbohydrate Periodization into practice
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