21d • Team Room (Discussion Board)
🔥CARBS — Your Primary Fuel Source
Role: Energy for conditioning, rolling, rucking, sprinting, and cognition
General Intake: 3–7+ g/kg/day
Athletes
4–7 g/kg/day based on volume
Carbs centered around training windows
Slow carbs during the day; fast carbs peri-workout
Soldiers
3–6 g/kg/day, increased during rucks, field ops, and long events
Carbs before endurance work
Sustained carbs for long-duty periods
Grapplers
4–7 g/kg/day to support explosive rounds
Pre-training: 1–2 g/kg
Liquid carbs + fruit during intense sessions
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🔥CARBS — Your Primary Fuel Source
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