Weekly volume, session intensity and duration are constantly changing when seeking to improve performance.
Therefore, it makes sense that carbohydrate levels in muscles should also be varied, so that the metabolic systems are presented with a mixture of low and high carbohydrate environments to keep the adaptation signals flowing strongly.
Research over the last several years has identified that training adaptation is improved when carbohydrates are strategically minimised around key time periods in relation to training. This has been termed the 'train low' or 'sleep low' paradigms in sports nutrition.
On the other hand, elevated carbohydrate stores prior to exercise will increase performance. Plus, carbohydrate consumption post-training increases glycogen storage in preparation for the next day's session. This period is termed the 'train high' method.
Applying both methods at different stages of your training can help you optimise reaching your goals.
"The Train High Paradigm"
If high level performance is desired (such as interval training or a race), rapid refuelling is required. Because multiple sessions of high intensity performance is required within the same day
(or a stage race in cycling), then maximal carbohydrate levels should be consumed. The recommendation is to consume 30-40 grams of protein and roughly double the amount of carbohydrates (60-80 grams). Examples of effective carbohydrates can include honey, dates and bananas.
'The Train Low Paradigm"