Fueling strategies to optimize performance: training high or training low?

Abstract in brief

• Carbohydrate availability is essential for optimal performance in both high-intensity and aerobic exercise, leading to strategies like ingesting carbs before, during, and after activity as recommended by sports nutrition guidelines.
• The approach to carbohydrate intake has shifted from a universal high-carb diet to a personalized plan based on the athlete's body size and training, with some advocating for training with low glycogen stores to enhance adaptations and then restoring carbs for competition ("train low, compete high").
• Current research on training with low carbohydrate stores shows that while it may boost muscle adaptation and reduce reliance on carbs during exercise, there is no strong evidence that it improves overall exercise performance, indicating a need for more real-world studies on dietary periodization.]