High Carbohydrate Athlete Nutrition Plan

🚀 What Is a High-Carb Performance Plan?

This plan prioritizes carbohydrates as the primary fuel source, delivering ~8–12g/kg body weight/day — often exceeding 600–900g of carbs daily for a 75kg athlete. It’s designed to maximize glycogen stores, support recovery, and sustain high training volumes across multiple sessions.

✅ Key Benefits

A high-carb strategy offers measurable performance advantages:

• Delays fatigue: Maintains glycogen stores for sustained output
• Improves time to exhaustion: By up to 20% longer endurance in trials
• Enhances recovery: Rapid glycogen replenishment between sessions
• Supports immune function: Reduces stress hormone response
• Boosts mental focus: Stabilizes blood glucose and cognitive clarity
• Optimizes hydration: Carbs aid fluid retention and electrolyte balance

👥 Who Is It Best For?

This plan suits:

• Endurance athletes: Runners, cyclists, triathletes, swimmers
• Team sport athletes: Footballers, rugby players, basketballers
• Combat athletes: Boxers, MMA fighters with high training frequency
• Athletes in multi-event competitions: Heptathlon, CrossFit, etc.
• Workplace performance programmes: Supporting elite staff or tactical units

Not recommended for:

• Athletes with insulin resistance or metabolic conditions (unless supervised)
• Those in weight-cutting phases or low-carb adaptation cycles

🧭 How It Works

Carbohydrate intake is periodized around training intensity and timing:

🍽️ Sample Daily Structure (~750g carbs)

Hydration: Include electrolyte drinks, sports beverages, and water throughout the day.

🧠 Strategic Notes

• Practice carb loading before key events: 10–12g/kg/day for 36–48 hrs
• Use liquid carbs (e.g. juice, sports drinks) to meet high intake targets
• Monitor gut tolerance: Gradual increase avoids GI distress
• Include intra-session fuelling for sessions >60–90 mins