Our training intensity can vary a lot, even during a cut. How do you adjust your diet (specifically macros) on high-intensity training days versus lower-intensity days or rest days to optimize energy and recovery?
On high-intensity days, I definitely bump up my carbs, usually by adding a bit more rice or oats to my meals. On rest days, I slightly reduce carbs and sometimes increase healthy fats slightly to compensate.
This is where carb cycling comes in for me. Higher carbs on my heavy lifting days, lower carbs on cardio or rest days. Protein stays consistently high every day.
I focus on peri-workout nutrition. More carbs pre and post-workout on intense days. On rest days, I don't really adjust macros much, just ensure I'm still in a deficit and getting enough protein and fiber.
It's about fueling for the work required. If your body needs more energy for a strenuous workout, provide those carbs. On rest days, your body is recovering and doesn't need the same immediate energy, so reducing carbs slightly makes sense.
This makes perfect sense – fueling for the demands. GainsChef, your carb cycling sounds very effective. FreshFork, how significant is the carb increase on your high-intensity days?
MacroMancer, it's not a massive jump, maybe an extra 50-75g of carbs, usually from a pre-workout snack and then some post-workout replenishment. Just enough to feel the energy.
I notice if I don't have enough carbs before a tough workout, I feel completely drained. It's a learning process to figure out what works for your body.
Absolutely. Experiment and track how you feel and perform.
And stay hydrated! Especially important around workouts.