Kathleen Benson, CSSD, CPT is a Certified Registered Dietitian at VNutrition specializing in Sports Nutrition, digestive health, PCOS and prenatal clients as well explains: Athletes and fitness enthusiasts sometimes fall into the trap of avoiding carbohydrates—whether for aesthetic, performance, or health reasons, or a mix of all three. Unfortunately, this can have unintended consequences that may actually hinder these very goals. Here’s why you should think twice before cutting carbohydrates from your diet.
Low-carb diets have come in and out of popularity, creating confusion and even fear around consuming carbs. While carbs are often misunderstood, they’re an essential part of a balanced, sustainable, and nourishing intake that supports both performance and overall well-being.
The Essential Role of Carbs in the Body
Kathleen Benson, CSSD, CPT is a Certified Registered Dietitian at VNutrition adds: Carbohydrates are the body’s preferred source of energy, fueling everything from daily tasks to intense workouts.
As they break down into glucose, muscles and the brain rely on this fuel for sustained energy. All muscles, including the brain, which uses about 20% of the body’s glucose needs, depend on carbs to function optimally. Additionally, carbs provide fiber and essential micronutrients that support health beyond energy alone.
Carbohydrates for Training
While carbs fuel all types of activity, they’re especially important in supporting physical performance, particularly for strength training and high-intensity activities. Carbohydrates provide energy to muscles and the brain, allowing you to maintain stamina and focus during demanding workouts. They’re stored as glycogen in muscles and the liver, creating a readily available energy reserve. When glycogen stores are depleted, early fatigue can set in, affecting your ability to perform at your best.
Carbs Beyond the Gym
Carbohydrates are not only important around training sessions but also play a vital role at other times of the day. Adequate carb intake allows protein to focus on muscle repair and growth instead of being converted into energy. When carbohydrate intake is too low, the body may break down muscle tissue for fuel, which counteracts strength-building efforts and slows down recovery.
After exercise, carbohydrates help replenish glycogen stores, supporting faster recovery and setting you up for the next workout. This glycogen replenishment is particularly crucial for athletes who train frequently or have competitions scheduled close together, as it aids in sustaining performance and minimizing fatigue across sessions.
Other health benefits of carbohydrates
Fiber-rich carbohydrates—such as oats, quinoa, and leafy greens—support digestive health and nourish the microbiome, a collection of beneficial bacteria that aids digestion. Fiber also helps with fullness, making meals more satisfying and promoting healthy bowel movements.Rachel Gargano, MS, RD, CSSD, CBS at Live it Up, also recommends incorporating vegetables and green powders that provide a complete source of fiber and probiotics, as well as nutrients and vitamins—to help complement overall nutrition and address potential deficiencies.
Carbohydrates Impact Mental Well-being
Carbohydrates support serotonin production indirectly. Adequate carb intake can help with mood regulation, as very low-carb diets may contribute to irritability or fatigue in some individuals.
Busting the Myths
Carbs are often labeled as “good” or “bad,” but nuance is essential. For example, kale is typically seen as “good,” while simple sugars are viewed as “bad.” However, if you’re doing heavy squats or running a half marathon, quick energy from simple sugars is more beneficial than kale chips. Avoiding such labels and looking at food choices within context helps foster a healthy relationship with food and encourages empowerment around food choices.
Recently, there has been a push for very low-carb diets to improve digestive health. While some people feel better initially on these diets, this approach can miss root causes and potentially worsen microbiome balance over time. Many carbohydrates are digested with the help of the microbiome, and an imbalance in this area can lead to discomfort like bloating or gas. A dietitian specializing in low FODMAP diets can help you address digestive issues by temporarily removing problematic foods, targeting the root cause, and reintroducing minimally processed, fiber-rich carbs.
While it’s true that fiber-dense and minimally processed carbs, like fruits, vegetables, legumes, and whole grains, generally offer more nutrients, there’s a time and place for all types of carbs.
Practical Tips for Including Carbs for Physical Health and Performance
- Tip 1: Balance meals by combining carbs with proteins and nourishing fats for steady energy and satisfaction.
- Tip 2: Listen to your body’s cues, incorporating carbs based on activity levels and personal preferences instead of following restrictive rules.
- Tip 3: Prioritize fiber-rich carbs outside of training to support digestive health and overall well-being.
In conclusion, carbohydrates are a nourishing part of a balanced approach to food. Rather than cutting them out, consider including carbs that align with your training and recovery needs to enhance both performance and overall quality of life. Recognizing how carbs support your workouts can help you make choices that boost both performance and well-being.
