Fuel your training with carb cycling
Match carbohydrate to training with 3 to 7 g/kg on average, more before and after hard or long sessions and less on rest days, with protein of 1.2 to 2.0 g/kg every day.
Carb cycling, or fuel for the work required, periodizes carbohydrate around training: more on and before hard or long days, less on rest days, with steady protein. AumniVIDA judges the daily match against your activity data.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Carbohydrate: 3 to 7 g/kg/day on average
- Protein: 1.2 to 2.0 g/kg/day
- Protein: at least 20 g at most meals
How AumniVIDA follows it with your data
- Score the averages. The scorecard measures your average carbohydrate and protein per kilogram. A high-carbohydrate day after a long session is the protocol working, not a lapse.
- Match fuel to sessions. The coach suggests carbohydrate in the meals before a key session, and carbohydrate plus about 20 to 40 g of protein after it.
- Scale to your weight. Per-kilogram targets need a recent weight.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites the American College of Sports Medicine joint position statement on nutrition and athletic performance (2016) and the fuel-for-the-work-required framework (Sports Medicine, 2018).
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance (Medicine & Science in Sports & Exercise 2016)
- Impey SG, et al. Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis (Sports Medicine 2018)
Before you start
Watch for signs of low energy availability, such as constant fatigue, falling performance or missed periods, and talk to a clinician. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.