Pre and Intra workout Carbohydrate consumption is beneficial when training sessions are longer than 45 mins and training after over 8 hours of fasting.

(King et al., 2022)

Most studies show no additional benefits to pre and intra-carbohydrate consumption. However, there seem to benefit from acute carbohydrate intake for longer training sessions and when training after 8 hours or more fasting period.

King et al., 2022, a Systematic review and meta-analysis, assessed what degree CHO ingestion influences RT performance.

Findings & Key takeaways:

• There are benefits to pre and intra-workout carbohydrate consumption, but only under certain circumstances.
  • Carbohydrate consumption before and during resistance training allows for greater volume to be completed during sessions lasting longer than 45 min and consisting of at least 8–10 sets.
  • If you are training first thing in the morning, having a high-carb meal for dinner the previous night is beneficial.
  • You don’t need to worry about pre and intra-workout carb consumption if your training session lasts less than 45 minutes.

Reference:

King, A., Helms, E., Zinn, C. et al. The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports Med (2022).