Carbohydrates drive training quality. Increase carb intake around higher-intensity or high-volume training days. Pre-workout meals should be carb-rich, low in fat, and easy to digest.
Use the Performance Plate Method: protein + color + starch scaled to training load; keep fluids visible at every meal.
Add electrolytes during heavy sweating, heat, altitude, long sessions, or two-a-days; not just water.
