Eating carbs before or during a normal weightlifting session doesn't make you stronger or let you lift more reps, as long as you've eaten recently and aren't doing super long workouts.

Eating carbs before a normal weight workout doesn’t make you stronger or let you do more reps, unless you’re training super hard with lots of sets or haven’t eaten all day.

If you’re doing a ton of sets for one muscle group (like 12+ sets of squats) or training twice in one day, eating more carbs might help you push harder — otherwise, it doesn’t matter much.

Eating a lot of carbs for a few days before a workout won’t make you stronger — even if you eat way more calories than usual. Your body can refill its energy stores just fine without extra carbs.

If you're doing a really long, intense workout or two hard sessions in one day, eating carbs might help you lift more—but only if you were hungry or hadn't eaten, not if you're eating the same number of calories from other foods.

Eating carbs after a super-hard workout helps you perform better — but only if you were starving before. If you ate the same number of calories from protein or fat, carbs don’t help any more.