Carbs have taken a beating in the world of dieting and fitness. From low-carb fads to "keto everything," carbohydrates are often painted as the villain behind weight gain and poor health. But here's the truth: carbs aren’t the enemy. In fact, they’re crucial—not just for athletes but for anyone who wants more energy, better workouts, and a leaner body.
Let’s break down why carbs are essential, not evil—and how the right kinds of carbs can actually help you hit your goals faster.
What Carbs Really Do in Your Body
Carbohydrates are your body's main fuel source. When you eat them, your body converts them into glucose—a sugar that powers your brain, muscles, and every cell that needs energy.
There are two major types:
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Simple Carbs: Found in things like fruit, honey, and processed snacks. They’re digested quickly and give you a fast energy spike—but too many can cause crashes.
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Complex Carbs: Found in whole grains, legumes, and veggies. These digest slowly, provide steady energy, and are packed with fiber to keep you full and your digestion on track.
Why Carbs Matter for Athletic Performance
Whether you lift weights, run marathons, or just want to crush your gym sessions, carbs are key to performing your best.
Without enough carbs, you risk:
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Burning Out Early: Your endurance drops when your glycogen (stored carbs) is low.
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Losing Strength: Depleted muscles mean less power and performance.
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Getting Injured: Fatigue makes form slip—and that’s when injuries happen.
Fueling with the right carbs before, during, and after workouts helps keep your energy high and supports faster recovery.
Carbs & Body Composition: The Real Story
Cutting carbs might lead to quick water weight loss, but long term? It can backfire.
Here’s what happens when you cut carbs too low:
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Your Metabolism Slows: Your body thinks food is scarce and starts conserving energy.
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You Lose Muscle: Without glucose, your body may break down muscle tissue for fuel.
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You Store More Fat: Low-carb diets can disrupt hormones and actually increase fat storage.
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You Don’t Recover Well: Post-workout recovery depends on replenishing glycogen stores with carbs.
The smarter approach: eat a balanced mix of complex carbs, lean proteins, and healthy fats. That combo helps your body build muscle, burn fat, and bounce back stronger after workouts.
Busted: Top Carb Myths
Let’s clear up a few of the biggest misconceptions:
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Myth: All carbs are bad.
Truth: Complex carbs are nutrient powerhouses. It's the ultra-processed ones to watch out for. -
Myth: Carbs make you fat.
Truth: Only excess calories lead to weight gain—no matter where they come from. -
Myth: Don’t eat carbs after 6 p.m.
Truth: Eating even later helps replenish glycogen, can improve sleep, and support muscle recovery.
Bottom Line: Carbs Aren’t the Enemy
Carbs fuel your body, support recovery, and help you perform at your best. When you choose nutrient-dense, whole-food sources (like oats, sweet potatoes, brown rice, and quinoa), carbs become a tool—not a threat.
The goal isn’t to cut carbs—it’s to use them wisely.
Need help dialing in your carb intake for your goals? Our Certified Nutrition Coaches are here to help. Stop by 60th and Minnesota, give us a call (605) 275-6299
Disclaimer: This content is for general information only and is not intended as medical advice. Always consult a healthcare professional or registered dietitian for personalized guidance.