How Should I Adjust My Carbohydrate Intake On Heavy Training Days Versus Taper and Rest Days?

Athletes need a simple plan to change their carbohydrate intake based on how hard they train. The goal is to fuel your body well on intense days and eat less on rest days so you have steady energy and manage your weight.

Many athletes eat the same way every day, no matter how much they train. This can lead to low energy during hard workouts and weight gain during lighter weeks. A carb plan that matches your training load can prevent these problems.

What is carbohydrate periodization?

Carbohydrate periodization means changing the amount of carbs you eat based on your training. When training is heavy or long, your body needs more carbs for energy. When training is easy or you are resting, your body needs fewer carbs. This helps keep your blood sugar steady and supports good recovery.

High carb on heavy training days

Hard workouts use a lot of stored energy called glycogen. To train well and recover fast, you need more carbs on these days.
General guideline: 4 to 7 grams of carbs per kilogram of body weight per day.
Good choices include rice, oats, potatoes, fruit, and other easy to digest carbs. After training, try to eat carbs and protein within 30 minutes to refill energy stores.

Moderate carb on regular training days

For steady workouts or normal training, you need a moderate amount of carbs.
General guideline: 3 to 5 grams of carbs per kilogram per day.
Choose balanced meals with whole grains, vegetables, and lean protein. Spread carbs through the day to keep energy stable.

Low carb on taper or rest days

On rest or taper days, your body does not need as many carbs because you are not burning as much energy.
General guideline: 1.5 to 3 grams of carbs per kilogram per day.
Focus on vegetables, beans, smaller portions of whole grains, quality protein, and healthy fats.

Why this plan works

Carb periodization helps athletes:

• Stay energized

• Train at a higher level

• Recover faster

• Avoid unwanted weight gain

• Improve how their body uses fuel

Your body performs best when you match your food to your training!

Want a plan made for your training and goals?

If you want a carb plan that fits your sport, schedule, and performance goals, I offer a special introductory session where you can get started right away. You can learn more and schedule it here: sports-nutritionist.com/virtual-session-special.