Carbohydrates and training

These notes combine advice from 16 reviewed passages across 13 workouts.

Overview

Coach’s advice

Carbohydrates are the body’s first fuel for training. The body spends energy continuously and uses carbohydrates first, then fat, and reaches protein last. Eating carbohydrates before training is the better choice for energy, and cutting them heavily leaves little fuel for your movements.

Coach’s advice

Carbohydrates are important for training in general. Healthy progress in calisthenics depends on adequate quality protein and carbohydrates.

How the body uses fuel

Coach’s advice

The body is always spending energy, even at rest. It uses carbohydrates first, then fat, and reaches protein last.

Coach’s advice

Once the carbohydrate stores are finished, energy runs out. When both the carbohydrate and fat stores are spent, there is little fuel left to burn and you cannot keep going. What feels like fatigue during training is often depleted carbohydrate stores.

Coach’s advice

Once the carbohydrate and fat stores are used up, taking in protein becomes more effective.

Coach’s advice

When you do not take in carbohydrates, the body can start burning fat directly.

Fueling around training

Coach’s advice

Take in carbohydrates before training. It is the better choice for energy.

Coach’s advice

If your blood sugar drops during training, take a quick sugar source. A small amount of honey can be enough.

Coach’s advice

As training becomes more demanding, the body will want more sugar. Once you move past ordinary exercise into demanding work, the desire for sugar grows.

Coach’s advice

Dried fruit is a good thing to keep at hand during training because it gives energy.

Low-carbohydrate approaches

Coach’s advice

When your carbohydrate needs are low, cutting carbohydrates and taking only protein can shape the body faster.

Coach’s advice

A diet without carbohydrates needs careful attention to food ratios. Eating only meat can weaken the body.

Coach’s advice

Cutting carbohydrates heavily is not good for training. The body needs carbohydrates for energy to perform movements. Without them, training energy runs out and your sets end quickly.

Nutrition for training goals

Coach’s advice

For bulking, increase protein from meat and chicken and add carbohydrates such as rice.

Coach’s advice

Healthy progress in calisthenics requires adequate quality protein and carbohydrates.

Coach’s advice

Lifters may eat up to six or seven meals a day and need to eat large amounts of food. Diet is especially important in lifting.

Coach’s experience

In his own training, he never adds sugar to tea. When his blood sugar drops during training, he drinks tea with about two sugars and it helps.