I used to be coached and eat plenty of carbs “for fuel” I did OK – Sports class for XC, but just outside UK top 10 at 24hour solo. Managing weight was a problem.
Now I am not coached, and I have changed my eating regime.
I eat a low GI breakfast, mixed carb/protein/fat lunch – typically tuna/pasta/mayo, or sushi & rice. these are the only simple carbs I eat. I don’t eat carbs after dinner (the midday meal to avoid north/south confusion). I have cut out all sugary snacks, instead eating nuts or fruit.
Result? My energy levels feel better than ever. My endurance is better, and I can ride farther, faster. I don’t get bloat from carbs during long rides. My top speed is also better. And my weight is stable not all over the place.
If I get cravings they tend to be for high protein foods or high fat savoury foods. I never crave sweet or starchy things. If I do eat simple sugars Ive noticed it screws my appetite for the next two days, making me feel hungry even though I don’t need the calories.
I don’t think this is actually new stuff. Re-reading coaching books from the 80s for roadies long race snacks would quite often have a much higher protein content than the scientifically prepared expensive supplements of today.
I don’t think one solution suits all, and what works for me may not work for others.
I tend to concur with Tom and samebutlighter on this topic.