Carbohydrates and training – when, how much, and which ones? Complete guide 2026
Carbohydrates are the body's primary fuel during intense exercise – yet few subjects within nutrition and fitness are as misunderstood. Should you avoid them? Eat them only after training? Or load up as much as possible?
The answer is more nuanced – and depends entirely on your goal, your training type, and your body.
What are carbohydrates and why do you need them?
Carbohydrates are broken down into glucose, which is stored as glycogen in the muscles and liver. During exercise, glycogen is the fastest and most efficient energy source – especially at high intensity.
- Glycogen powers explosive movements, weightlifting, and HIIT
- Low glycogen levels lead to fatigue, poorer performance, and increased muscle breakdown
- Carbohydrates spare protein – when glycogen is available, amino acids are not used for energy
How many carbohydrates do you need per day?
Requirements vary greatly depending on training volume and goals:
| Activity level | Recommended carbohydrate intake |
|---|---|
| Low activity / rest | 3–5g per kg of body weight |
| Moderate training (1 h/day) | 5–7g per kg of body weight |
| High intensity (1–3 h/day) | 6–8g per kg of body weight |
| Endurance sports / bulking | 8–10g per kg of body weight |
Example: An 80kg person training for 1 hour daily needs approximately 400–560g of carbohydrates per day.
When should you eat carbohydrates?
Timing matters – especially around your workout.
Before training (1–3 hours before)
- Goal: fill glycogen stores and provide stable blood sugar
- Choose slow-digesting carbohydrates: oats, sweet potato, whole-grain bread, rice
- Avoid high-fiber foods close to your workout – they can cause stomach issues
During training (intra-workout)
- For sessions lasting over 60–90 minutes, fast-digesting carbohydrates can improve endurance and power
- IntraUP contains Cluster Dextrin™ – a patented highly branched cyclic dextrin with low osmolality that empties quickly from the stomach without causing digestive distress. Learn more in our Cluster Dextrin™ guide
After training (within 1–2 hours)
- Goal: replenish glycogen and support recovery
- Combine fast-digesting carbohydrates with protein for optimal muscle protein synthesis
- Rice, banana, potato, or CarbUP – our premium carbohydrate supplement with Cluster Dextrin™ and Carb10®
Carbohydrates for bulking vs. cutting
| Bulking | Cutting | |
|---|---|---|
| Carbohydrate intake | High (8–10g/kg) | Moderate–low (3–5g/kg) |
| Sources | Rice, pasta, oats, grains | Vegetables, berries, sweet potato |
| Timing | Spread evenly throughout the day | Concentrated around training |
| Intra-workout | Recommended | Optional for long sessions |
Best carbohydrate sources for active individuals
Complex carbohydrates (slow-digesting)
- Oats – stable blood sugar, high fiber
- Brown rice and quinoa – nutrient-dense and filling
- Sweet potato – rich in micronutrients
- Whole-grain bread and pasta
Fast-digesting carbohydrates (high GI)
- Banana – perfect pre- or post-workout
- White rice and potato – rapid glycogen replenishment
- Cluster Dextrin™ – patented intra-workout carbohydrate with minimal stomach impact
- Carb10® – pea-based carbohydrate with low GI and rapid absorption
Frequently asked questions about carbohydrates and training
Can you train without carbohydrates?
Yes – the body can adapt to fat burning (ketosis), but for high-intensity efforts, most people perform better with carbohydrates. Low-carb diets may work for endurance athletes but are suboptimal for strength training.
Do carbohydrates make you fat?
No – weight gain is caused by a caloric surplus, not carbohydrates themselves. Carbohydrates are stored as fat only when glycogen stores are full and a caloric surplus exists.
What is Cluster Dextrin™?
A patented highly branched cyclic dextrin that is absorbed quickly without increasing the osmolality in the stomach – providing energy without digestive issues during training. Used in our IntraUP and CarbUP.
Conclusion
Carbohydrates are not the enemy – they are the fuel that powers your training. Adjust your intake according to your goal, prioritize quality sources, and time them smartly around your workouts for maximum effect.
Read also: How much protein do you need per day?
Build smarter. Eat right. Choose Skytrition.
