By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

Carbohydrate periodisation has become a popular concept in sports nutrition, helping athletes fuel smarter rather than simply eating the same way every day. But what does it mean for youth athletes, who are still growing and developing? This blog explores what carbohydrate periodisation is, how it can be implemented, and the potential benefits and risks involved.

What Is Carbohydrate Periodisation?

Carbohydrate periodisation involves strategically adjusting carbohydrate intake and availability around training demands. Instead of consuming a constant amount daily, athletes match their carbohydrate intake to the intensity, duration, and purpose of each session, a concept often called “fuel for the work required” [1].

For example, a youth athlete might eat more carbohydrates before and after a hard interval session or competition (“train high”) and reduce intake slightly on a light skills day (“train low”). This approach helps the body adapt to different training loads and teaches athletes to connect nutrition with performance outcomes [2].

How to Implement Carbohydrate Periodisation

There are several ways to integrate carbohydrate periodisation into a training plan:

1. Fuel for the work required

   Adjust carbohydrate intake based on training intensity and duration, more for hard sessions, less for lighter ones [3].

2. Train low, compete high

   Occasionally train with low carbohydrate availability to enhance fat metabolism and endurance adaptations [4]. This should be used carefully in youth athletes.

3. Sleep low strategy

   After an evening training session, limit carbohydrate intake before bed and train the next morning before eating. This method can boost endurance adaptations but must be closely monitored to avoid energy deficits [5].

4. Carbohydrate loading before competition

   Increasing carbohydrate intake 24–48 hours before competition maximises glycogen stores, helping athletes start fully fuelled [6].

5. Timing carbohydrate intake

   Consuming carbohydrates 1–3 hours before training enhances energy levels, while post-training carbs support glycogen recovery and muscle repair [7].

Benefits of Carbohydrate Periodisation

• Improved performance awareness: Youth athletes learn how fuelling affects performance and recovery [1].

• Enhanced training adaptations: Alternating carbohydrate availability can improve the body’s ability to use both fat and carbohydrate efficiently [4].

• Better energy management: Encourages matching food intake to activity, helping prevent unnecessary over- or under-fuelling [3].

• Supports recovery: Proper carbohydrate timing aids glycogen replenishment and reduces fatigue [7].

• Promotes lifelong nutrition habits: Teaches young athletes to think about nutrition as a performance tool, not a restriction [2].

Risks and Considerations

While carbohydrate periodisation can be beneficial, it carries some risks, especially for younger athletes:

• Under-fuelling and low energy availability: Too much restriction can lead to fatigue, reduced performance, or even Relative Energy Deficiency in Sport (RED-S) [8].

• Delayed recovery: Inadequate carbohydrate intake can slow muscle repair and increase soreness [9].

• Growth and development concerns: Youth athletes need sufficient carbohydrates for brain function and growth; low intake can affect these processes [10].

• Reduced concentration: Low carbohydrate levels may impair focus and coordination during training or competition [11].

• Risk of unhealthy eating patterns: Without guidance, some athletes might misunderstand periodisation as “carb restriction,” potentially leading to disordered eating behaviours [12].

Key Takeaway

Carbohydrate periodisation can be a valuable tool for youth athletes when used appropriately and with professional guidance. The focus should always remain on fuelling for health, growth, and performance, not restriction. Educating young athletes about how to match their nutrition to their training builds strong foundations for both sport and lifelong well-being.

By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

1. Burke, L. M., & Hawley, J. A. (2018). Swifter, higher, stronger: What’s on the menu? Science, 362(6416), 781–787.

2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3), 501–528.

3. Impey, S. G., et al. (2018). Fuel for the work required: A theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Medicine, 48(5), 1031–1048.

4. Bartlett, J. D., et al. (2015). Carbohydrate availability and exercise training adaptation: Too much of a good thing? Eur J Sport Sci, 15(1), 3–12.

5. Marquet, L.-A., et al. (2016). Enhanced endurance performance by periodization of carbohydrate intake: “Sleep low” strategy. Med Sci Sports Exerc, 48(4), 663–672.

6. Burke, L. M. (2007). Fueling strategies to optimize performance: Training high or training low? Scand J Med Sci Sports, 20(2), 48–58.

7. Cermak, N. M., & van Loon, L. J. C. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Med, 43(11), 1139–1155.

8. Mountjoy, M., et al. (2018). International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.

9. Burke, L. M., et al. (2017). Carbohydrates for training and competition. J Sports Sci, 35(22), 2079–2087.

10. Desbrow, B., & Leveritt, M. (2020). Well-being and nutrition in adolescent athletes. Curr Opin Clin Nutr Metab Care, 23(6), 478–483.

11. Lieberman, H. R. (2007). Cognitive methods for assessing mental energy. Nutr Neurosci, 10(5–6), 229–242.

12. Meyer, N. L., & Sundgot-Borgen, J. (2018). Nutrition and eating disorders in athletes. Clin Sports Med, 37(2), 245–260.