Carbohydrate to improve your resistance training
Carbs not only improve your cycling endurance training - they help any strength training you do also.
A new meta analysis shows that eating carbohydrates in the hours before resistance training improves performance, especially when it comes to sessions lasting more than 45 minutes, with 8-10 sets and after an 8h or longer fast.
During a standard resistance training session you can decrease your total muscle glycogen stores by 24-40% - with greater training volume having larger greater decrements.
Eating carbs before and during resistance training allows for greater volume to be completed during sessions >45 with 8-10 sets.
What you eat before, during and after training makes such a difference to your outcomes and recovery.
Fuel your training for performance.
Gemma
King, A., Helms, E., Zinn, C. et al. The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports Med 52, 2691–2712 (2022). https://doi.org/10.1007/s40279-022-01716-w
Fuel your cycling with confidence
Do you want to know how best to fuel your training sessions? Are you keen to lose weight and optimise your performance?
The Cycling Nutrition Framework will fuel your cycling goals.