In Defense of Carbs: Why Cutting Them Might be Holding You Back
Let’s cut to the chase. Carbs have been getting a bad rap for years—like that one friend who means well but always seems to get blamed for drama. You’ve probably heard it before: “Cut the carbs to cut the weight!” or “Carbs are the enemy!”
But here’s the reality: carbs aren’t the villain. In fact, they’re your best workout buddy when you know how to use them.
Let’s break this down because, if you’re like me, you want to understand why carbs matter for your training—and what happens when you skip out on them.
What Happens When You Don’t Eat Carbs?
Imagine trying to drive your car on fumes. Sure, it might roll for a bit, but it’s not going to get you anywhere fast.
That’s exactly how your body feels when you skimp on carbs. Carbs are your body’s primary fuel source, especially for intense exercise. They’re stored in your muscles as glycogen, ready to power every rep, sprint, and burpee you throw at them.
When you don’t eat enough carbs:
Your energy tanks. Workouts feel like a slog.
You might feel dizzy, weak, or just plain cranky.
Your body starts tapping into protein (muscle!) for fuel. That’s like eating your own gains—don’t do it.
Why Carbs Before Your Workout?
Okay, so you’re heading to the gym. You’ve got your water bottle, your playlist, and your fancy shaker cup. But what about the most important thing? Fuel.
Eating carbs before training gives you:
A burst of energy for those first few reps or those first few miles.
Faster muscle contraction and better performance—think of carbs as the spark plugs in your engine.
The mental clarity to push through the hard stuff—because trust me, willpower only goes so far when you’re running on empty.
What Do the Experts Say?
Let’s get nerdy for a second. The latest research says:
3–4 hours before exercise: Aim for 3–4 grams of carbs per kilogram of body weight. For a 70 kg person, that’s 210–280 grams of carbs.
1–2 hours before exercise: Aim for 1–2 grams/kg. That’s 70–140 grams for a 70 kg person. Go for easy-to-digest carbs like rice cakes, bananas, or a smoothie.
Less than 1 hour before exercise: If you’re short on time, even 30–60 grams of carbs (like a banana or a slice of toast) can give you a boost.
These ranges aren’t hard rules—treat them as starting points. The exact grams can vary depending on your workout, your gut, and your goals.
Why Carbs After Your Workout?
Post-workout, your body is basically a sponge—ready to soak up everything you give it. Carbs help you:
Refill those empty glycogen tanks so you’re not limping through tomorrow’s workout.
Kickstart muscle recovery and growth.
Lower cortisol (yep, that stress hormone we talked about before) and promote a better hormonal environment for gains.
Best post-workout carb sources?
Rice, quinoa, or potatoes
Fruit smoothies
A good ol’ bagel or wrap (no shame, friends)
Endurance vs. Strength Training: A Quick Note
If you’re an endurance junkie (running, cycling), carbs are even more critical. They’re your main fuel and help delay fatigue.
For strength training, carbs still matter—especially if you’re lifting heavy or hitting high-rep sets. They keep your muscles firing and help you recover faster.
Bottom Line
Carbs aren’t just calories. They’re your body’s gas pedal, your workout’s secret sauce, and your brain’s best friend when you’re ready to crush it.
So next time someone tells you to “cut the carbs,” tell them you’d rather cut your excuses and let carbs fuel your best self instead.
Fuel up. Show up. And see how much stronger you feel.
