Carbohydrates are the high-octane fuel for resistance training and high-intensity output. Learn how muscle glycogen fuels heavy sets and when to time your carb intake.
In an era of trendy low-carbohydrate diets, carbohydrates have been unfairly villainized. In exercise physiology, carbohydrates are the only macronutrient that can be broken down rapidly enough under anaerobic conditions to fuel high-intensity muscular contractions.
The Anaerobic Glycolytic Pathway
When you lift heavy weights or perform explosive intervals, your body relies on the anaerobic glycolytic energy system. This pathway breaks down intracellular glucose and glycogen into pyruvate and ATP without requiring oxygen. When carbohydrate stores are depleted, strength performance, explosive bar speed, and training volume invariably decline.
Carbohydrate Timing Around Training
For strength athletes, consuming 30 to 60 grams of easily digestible carbohydrates 1 to 2 hours before a workout tops off blood glucose and liver glycogen. Consuming carbohydrates following training accelerates the resynthesis of muscle glycogen, preparing you for subsequent training sessions.
References
- Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17-S27.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
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