Table 1

The training carbohydrate intake continuum

Training scenario	Training objectives	Desired training adaptations	Typical daily external training load parameters (as quantified during pitch-based training according to GPS; HSR ≥19.8 km/hour)	Suggested daily CHO range	Comments
Preseason training	To improve players’ physical/mental/tactical qualities To prepare players for a full playing season To avoid injury and illness	Increase aerobic and anaerobic fitness Increase lean mass/reduce fat mass Increase/maximise strength, speed, power for performance and injury prevention	Duration: 60–180 min Total distance: 3–12 km HSR: >400 m	4–8 g/kg BM	Suggested range accommodates likely variations in loads (eg, potential twice per day sessions, recovery days) as well as individual training goals (eg, manipulation of body composition to accommodate weight loss and fat loss or weight gain and lean mass gain). For example, twice per day training structures would likely require higher CHO intakes (eg, 6–8 g/kg BM/day), whereas lower absolute intakes may be required where players are aiming for body fat loss or training intensity and duration is reduced (eg, 4–6 g/kg BM/day).
In-season training (one game per week)	To maintain physical qualities (and improve where possible/appropriate) To keep players injury and illness free To practise MD nutrition strategies	Maintain aerobic and anaerobic fitness At least maintain strength, power, speed Maintain lean BM Train the gut to tolerate CHO during football-specific training (occasional use)	Duration: 45–90 min Total distance: 2–7 km HSR: 0–400 m	3–8 g/kg BM	Suggested range accommodates likely variations in loads across the microcycle (eg, low load days and MD-1 CHO loading protocols) as well as individual training goals (eg, manipulation of body composition). For example, MD-1 and MD +1 would require higher CHO intakes (eg, 6–8 g/kg BM/day), whereas lower absolute intakes may be required on other days of the week (eg, 3–6 g/kg BM/day) depending on training intensity, duration and player-specific goals.
In-season training (congested fixture periods)	To avoid injury and illness To accelerate recovery	Restore muscle function as quickly as possible Promote glycogen resynthesis Fluid replacement: rehydration Alleviate mental fatigue	Duration: <60 min Total distance: <3 km HSR: <50 m	6–8 g/kg BM	Suggested range accommodates the requirement to replenish muscle glycogen stores in the 48–72 hours period between games. During this time, it is suggested that players consistently consume CHO within this range so as to promote glycogen availability.
Off-season training	To avoid detraining To ensure players come back ready for the demands of the preseason	Minimise the loss of aerobic and anaerobic capacity Minimise decrements in strength, power, speed Minimise decreases in lean mass and increases in fat mass	N/A	<4 g/kg BM	Suggested intake accommodates the cessation of normal training loads, to avoid gains in fat mass. Note, for players who may be undergoing higher training loads (eg, off-season training programmes) CHO intake should be increased accordingly.

BM, body mass; CHO, carbohydrate; HSR, high speed running; MD, match day; N/A, not available.