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In training and exercising populations, carbohydrates are fundamental to optimising high-quality work and fuelling performance.


Fully understanding their use and disadvantages helps us target carbohydrate practices much more effectively. Muscle building, fat loss, strength, and endurance, all manipulate and use carbohydrates.

Here's what is included in this 34-page guide:




  • Carbohydrates for Athletes
  • Why Carbs Matter?
  • Carb Digestion
  • Insulin and Glycogen
  • Muscle Physiology
  • Insulin & Cortisol Cycle
  • Blood Sugar Balancing
  • Types of Carbohydrates
  • Carbohydrate Types & Foods
  • Carbohydrates & Muscle Building
  • Carbohydrates Are Protein-Sparing
  • Carbohydrates & Fat Loss
  • Timing Your Carbohydrates
  • For Competition, The Morning Of, Pre-Flight
  • Glycemic Index
  • Example Days, Fasted, AM Workouts, PM Workouts
  • Foods to Eat More Often, Foods to Eat Less Often
  • Carbohydrate Amounts for Athletes
  • Carbohydrates and Calorie Cycling in Fat Loss
  • Personalising Your Carbohydrate Intake

The Guide to Carbs and Sugars

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