Key finding
Matching carbohydrate intake to training demand can improve endurance adaptations while preserving high-quality session output.
Fuelling hard sessions with adequate carbohydrate and training low on easier days has emerged as a strategy for endurance adaptation, with the goal of amplifying training signals.
Evidence for performance benefit remains nuanced. Low-glycogen training improves certain cellular markers, but high-quality session output can suffer, and adaptation is individual.
In practice: periodise carbohydrate to match session demand rather than following a blanket rule, and prioritise fuelling the sessions that matter most.
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