The Strength Log Should You Load up on Carbs before the Gym?
Jan 26, 2026
They break down a large meta-analysis on taking carbs shortly before or during resistance training. You hear how researchers measured session volume and typical carbohydrate doses used. The conversation highlights when carbs appear most helpful, like longer or fasted workouts. Practical guidance covers who is likely to benefit and how this fits into everyday nutrition.
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Small Performance Boost From Preworkout Carbs
- Acute carb ingestion before resistance training gives a small but consistent boost to total session volume.
- The benefit is clearer for sessions ≥45 minutes and after fasting ≥8 hours.
Corrected Meta-Analysis Strengthens Findings
- The new meta-analysis corrected previous data extraction errors and added six new studies to increase certainty.
- Authors owning and fixing mistakes exemplifies proper scientific practice.
Studies Used 30–60 g Carb Drinks
- Most studies used 30–60 g carbs in a liquid form, roughly 1–2 bananas worth.
- Liquids help digestion and make placebo-controlled trials easier.