Carbohydrate Periodization for Runners Guide - easy morning run & hard afternoon run

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It plays a key role in maximizing training effectiveness, enhancing recovery, and driving the adaptations needed for peak performance. By strategically timing and adjusting your carb intake, you can simplify your nutrition plan, eliminate uncertainty, and achieve superior results.

Pick the plan that fits your training for the day, then follow the plate composition and carb guidelines for each meal or snack. For example, a breakfast marked “green” follows the HIGH CARB MEAL, a lunch in orange is a MEDIUM CARB MEAL, and an afternoon snack in red is a LOW CARB SNACK.

This edition is for: an easy run (RPE 1-5; less than 90 minutes) in the morning, and hard run (RPE 6-10; less than 90 minutes) in the afternoon.