30 Seconds SummaryDo you need pre-workout carbs for maximum strength performance?
- Pre-workout carbohydrates can enhance resistance training performance, notably in training sessions lasting over 45 minutes and after fasting for at least 8 hours.
- The effect of pre-workout carbs is more significant when the workout involves numerous high-effort sets but is not influenced by the carb dose.
- However, when not in a fasted state, consuming at least 15g of carbohydrates and 0.3g/kg of protein within 3 hours pre-workout is usually sufficient, with no additional benefits from higher intakes.
- Contradictory findings suggest that the beneficial effects of pre-workout carbs are more pronounced in specific conditions such as longer session durations (over 45 minutes) or fasting states.
- The overall intake recommendations for strength trainees might be less than traditionally advised, suggesting a minimum of 15g carbohydrates and potential increase based on workout intensity and muscle group targeting.
- The practical application of pre-workout carbs might need customization based on individual training context, duration, fasting state, and volume of training per muscle group.
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