High Carb, High Performance Fueling Guide

High Carb, High Performance Fueling Guide

Carbs aren't the enemy—they're fuel.

If you train hard, stay active, or simply want to understand how carbohydrates support energy, performance, and recovery, this guide was created to make fueling your body feel a whole lot simpler.

The High Carb, High Performance Fueling Guide takes you beyond “eat more carbs” and helps you understand what to eat, how much you may need, and when carbohydrates can be especially helpful around training.

Inside this 13-page guide, you'll learn:

• Why carbohydrates are your body's go-to workout fuel

• The difference between simple and complex carbohydrates—and when each can be useful

• Whole-food carbohydrate sources to build meals around

• General carbohydrate ranges based on activity level

• How to time carbohydrates before, during, and after training

• The connection between adequate fueling, hormones, and recovery

• What RED-S is and why adequate energy intake matters for both women and men

• Sample omnivore and plant-based performance-fueling days

• Common carbohydrate mistakes that can interfere with training and recovery

• A simple carb + protein + fluids recovery formula

• How to create your own personal performance fuel plan

You'll also receive a 3-Step Action Plan and fill-in Personal Fuel Plan to help turn what you've learned into something you can actually use.

No fear-based food rules. No complicated meal plan. Just practical education to help you fuel your body with more confidence.

13-page digital PDF | Instant download

Please note: This resource is for educational purposes only and is not intended to provide individualized medical or nutrition advice. Individual needs vary, particularly with medical conditions, medications, pregnancy, or specific training demands.

Created by Stacey Cheatwood, RN

Grace & Roots Wellness