Carbs: Dont Cut Them Out

Jul 28, 2024

5 min read

Welcome to Plank Fitness and Performance! Whether you're just starting your fitness journey or have been lifting weights and sweating it out for a while, understanding the role of carbohydrates in your diet is crucial. As a personal trainer and nutrition advisor, I’m here to break down why carbs are essential, especially when engaging in heavy and sweaty physical activity like long bouts of weightlifting, boxing, running, cycling, and many other forms of physical activity.

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients, alongside proteins and fats, that our bodies need in substantial amounts. They are found in foods like fruits, vegetables, grains, and dairy products. Carbs are broken down into glucose, which is the primary fuel source for our bodies and brains. When you consume carbs, your body converts them into glycogen, which is stored in your muscles and liver to be used as energy during physical activities.

Carbohydrates and Energy: The Dynamic Duo

Imagine your body as a car. Carbohydrates are like the gasoline that keeps your engine running. Without enough fuel, your car will sputter and eventually stop. The same goes for your body. When you lift weights or engage in any heavy physical activity, your muscles rely on glycogen for energy. If your glycogen stores are low, you'll likely feel fatigued, and your performance will suffer.

For beginners, understanding this concept is key. You might be tempted to cut carbs, thinking it will help you lose weight faster. However, this can backfire, leaving you feeling tired and unmotivated. Carbs provide the necessary energy to push through tough workouts and smash personal bests.

Carbs for Performance and Recovery

Carbohydrates not only fuel your workouts but also play a significant role in recovery. After a strenuous workout, your glycogen stores are depleted. Consuming carbs post-exercise helps replenish these stores, aiding in faster recovery and reducing muscle soreness. This is especially important for those who are new to weightlifting or intense physical activity, as your body is still adapting to the new demands.

For example, after a heavy lifting session, a balanced meal with carbs, protein, and healthy fats can make a huge difference in how you feel the next day. A great post-workout meal could include a grilled chicken breast, sweet potato, and steamed vegetables. The protein helps repair muscle tissue, while the carbs restore glycogen levels, ensuring you're ready for your next workout. If you're short on time and can't make a meal then drinking a cold glass of chocolate milk is one the best (and cheapest) post-workout snacks. Chocolate milk has quick digesting carbs, healthy fats, and quality protein. (Thank you to Christie Murphy! Professor at JC and current Ironman competitor.)

The Right Carbs: Quality Matters

Not all carbs are created equal. Focus on consuming complex carbohydrates rather than simple sugars. Complex carbs are found in whole grains, legumes, vegetables, and fruits. They provide a steady release of energy, helping you maintain endurance during workouts. Simple sugars, found in sweets and processed foods, can lead to energy spikes which if used properly can be also very helpful. Eating some sweets (my favorites are Welchs fruit snacks) 15-30 minutes before your event (jiu-Jitsu competition, Marathon run, Cycling event, etc) or workout can aid energy levels. There's a reason long-distance athletes use those Goos!

Here are some excellent sources of complex carbohydrates:

Oats: Perfect for breakfast, oats provide sustained energy and are rich in fiber.
Sweet Potatoes: These are nutrient-dense and great for pre- or post-workout meals.
Brown Rice: A versatile grain that can be paired with various proteins and vegetables.
Quinoa: A complete protein that also provides a good amount of carbs and fiber.
Fruits: Apples, bananas, and berries are great for quick energy and are packed with vitamins and minerals.

Here is a list of simple carbs for quick energy (15-30 minutes before anything very sweaty and physical. Can also be digested mid-activity.)

Welchs fruit snacks
Stinger bars
Goos
Skittles (shoutout to Marshawn Lynch)
Sour Patch Kids

It's very important to not overdo it on this list. They are tools to get quick energy when not a ton of time is allowed. Should not be the main source of carbs in a diet!

Hydration and Carbohydrates: A Vital Connection

When you're sweating a lot during workouts, you're not only losing water but also electrolytes. Carbohydrates help in maintaining your hydration levels. Glycogen, stored in your muscles, binds with water. As your body breaks down glycogen for energy, the water is released, helping to keep you hydrated. This is why it’s essential to pair your carbohydrate intake with adequate hydration. Gatorade mixed with water is a great choice for fast carbs and hydration!

Personalizing Your Carb Intake

The amount of carbohydrates you need can vary based on several factors, including your activity level, fitness goals, and body type. As a general guideline, active individuals should aim to get about 45-65% of their total daily calories from carbohydrates. If you're engaging in intense weightlifting or cardio sessions, you might need to adjust this percentage higher to meet your energy demands.

For those just starting, it might take some trial and error to find the right balance. Listen to your body and adjust your intake based on how you feel during and after workouts. Keeping a food journal can be helpful to track what you eat and how it impacts your performance and recovery.

Busting Carb Myths

There are many myths surrounding carbohydrates, and it’s important to address them to make informed decisions about your diet:

Myth: Carbs Make You Fat

Fact: Weight gain is primarily a result of consuming more calories than you burn, regardless of the source. Carbs are an essential part of a balanced diet and can help with weight management when consumed in appropriate amounts.

Myth: All Carbs Are Bad

Fact: Carbs come in various forms. While it's best to limit refined sugars and processed foods, complex carbs are vital for energy and overall health.

Myth: You Don’t Need Carbs if You’re Not an Athlete

Fact: Everyone needs carbs for basic bodily functions, including brain function and metabolism. Even if you’re not training at an elite level, carbs are necessary for daily activities and overall well-being.

Practical Tips for Incorporating Carbs

Plan Your Meals: Ensure that each meal includes a balance of carbs, protein, and fats. This will provide sustained energy throughout the day.
Snack Wisely: Choose snacks that include complex carbs, like a banana with almond butter or a handful of trail mix.
Hydrate: Drink water consistently throughout the day, especially before, during, and after workouts.
Listen to Your Body: Pay attention to how different foods make you feel. Adjust your diet based on your energy levels and performance.

Conclusion

Carbohydrates are an essential part of a balanced diet, especially when engaging in weightlifting or any form of heavy physical activity. They provide the necessary fuel to power through workouts, aid in recovery, and help maintain hydration. By choosing the right types of carbs and balancing your intake, you can optimize your performance and overall health.

Remember, the fitness journey is unique for everyone. Don’t be afraid to experiment with your diet and find what works best for you. At Plank Fitness and Performance, we’re here to support you every step of the way. Keep fueling your body right, stay hydrated, and enjoy the process of becoming a stronger, healthier you!