Nutrition
Training Day Grain Carb Base
Training day grain carb base scales oats, rice, and quinoa up on hard sessions and down on rest days—paired with protein inside carb budget cycling.
Training day grain carb base increases cooked oats, rice, or quinoa portions on hard or long sessions—still whole grain when tolerated, sized to refill glycogen with protein within the post-workout window. Rest days shrink the starch fist and expand vegetables.
Align with carb budget cycling if weekly calories are fixed.
Common questions
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Should rest days avoid all grains?
No—reduce portions, not elimination, unless medically indicated. Keep some whole grains for fiber; shift plate space toward vegetables and lean protein on easy days.
Related terms
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