The Definitive Guide to Carbohydrates in Fitness Performace

Jamey Merkel
Jul 9
4 min read

Carbohydrates are hated, vilified, reviled, and just plain misunderstood. This is a mistake, brought on by online hype, misinformation and just plain ignorance. Carbohydrates are crucial for energy, mental clarity and performance. In this post, I'll explore how carbs function in the body, the ideal intake levels for those who work out, and how to utilize them to enhance your fitness performance.

Understanding Carbohydrates

Carbohydrates are one of the three macronutrients essential for energy, alongside proteins and fats. They can be categorized into simple carbohydrates (like sugars) and complex carbohydrates (like starches and fiber).

Simple carbohydrates are digested quickly, providing a rapid energy source.
Complex carbohydrates take longer to digest, offering sustained energy.

For example, a banana is primarily a simple carb that provides quick energy, while sweet potatos are a complex carb that offers prolonged energy release.

The body converts carbohydrates into glucose, its primary energy source. During physical activity, muscles use glucose for fuel. Adequate carb intake supports endurance, strength, and overall performance.

The Role of Carbohydrates in the Body

Carbohydrates serve several essential functions that impact overall performance and health:

Energy Storage: Carbohydrates are stored in the liver and muscles as glycogen. For instance, an athlete can store approximately 400 grams of glycogen in their muscles, enough to fuel extended workouts or competition.
Cognitive Function: Glucose is the brain's primary energy source. Studies show that proper carbohydrate intake can enhance focus and decision-making during intense competition and daily life.
Muscle Preservation: Insufficient carb intake may cause the body to break down muscle tissue for energy. This not only impairs athletic performance but also hinders potential muscle growth.
Recovery Promotion: Replenishing glycogen stores with carbs after exercise accelerates recovery. Consuming carbs (and protein) within 30 minutes of intense workouts can enhance muscle repair.
Hormonal Balance: Carbs help regulate hormones that manage metabolism and stress. For example, a study found that athletes who consumed carbs post-workout had reduced cortisol levels, aiding recovery and limiting muscle breakdown

These essential functions highlight the need for a thoughtful integration of carbohydrates into your fitness diet plan.

How to Utilise Carb Intake for Performance

In order to effectively use carboydrates in your training program, timing your carb intake is vital for optimizing workout performance:

Pre-Workout Carbs: Eating carbs before exercise boosts energy. Aim for 20-40 grams of fast digesting carbs from foods like cream of rice or a banana about 30-60 minutes before working out. Research shows that individuals who consume pre-workout carbs can enhance their performance by 15-20%.
During Workout: For sessions over 60 minutes, simple carbs such as sports drinks combined with BCAA's can maintain energy levels. Studies indicate that athletes who consume carbs during prolonged workouts can delay fatigue by up to 30%.
Post-Workout Carbs: Focus on a 3:1 ratio of carbs to protein within 30 minutes of your workout. For instance, a protein shake with added dextrose or a serving of rice with chicken can help replenish glycogen stores and aid recovery.
Daily Intake Levels: Daily carb requirements vary by activity level and goals. For most, aim for 3-7 grams of carbohydrates per kilogram of body weight. Endurance athletes may need as much as 10 grams per kilogram to meet their energy demands.

Recommendations for Carb Sources

Choosing the right sources of carbohydrates can significantly impact your performance. Focus on whole, minimally processed foods that supply valuable nutrients with the exception of peri-workout carbs (Pre, Intra and Post workout). Some good sources of complex carbs are::

Whole Grains: Foods such as brown rice, quinoa, oats, and whole grain pasta are great options. Do watch your gluten intake if you suspect you are sensitive.
Fruits and Vegetables: Bananas, sweet potatoes, brocolli, spinach, oranges and blueberries offer both carbs and essential vitamins. Aim for 3 to 4 servings per day and eat the rainbow!
Legumes: Lentils, chickpeas, and black beans are excellent plant-based sources of carbs. If you are a plant based eater, they are also some of your main sources of protein, but you need to carefully balance your intake.
Dairy: Greek yogurt and milk provide carbohydrates along with protein, calcium and vitamin D, making them perfect for recovery or add extra calories during a bulking phase. If you are lactose intolerant, then you can still have low lactose varients, or take a lactase supplement.

Incorporating these foods ensures you maintain sustained energy throughout your day and work to optimise your performance levels during workouts.

Balancing Carbs with Other Macronutrients

While carbs are critical, they should complement your intake of proteins and healthy fats. A balanced diet is vital for overall health and muscle recovery. When figuring out your macros you always calculate protein and fat intake first, then use the balance calories as carbohydrates, Here’s a general guideline for macronutrient distribution:

Proteins: Target 15-30% of your daily calories from proteins for muscle building and recovery. In periods of fat loss you can up your protein intake to as high as 40%.

Healthy Fats: Consume 20-35% of daily calories from healthy fats to support overall body functions, including hormone production.

Carbohydrates: 45-65% of daily calories should come from carbs to fuel your workouts.

Adjust these ratios according to your specific fitness goals, whether you're aiming to bulk up, lose fat, or maintain your current physique. More on this in another post.

Maximizing Your Carb Intake for Peak Performance

Incorporating carbohydrates intelligently into your fitness routine is a game-changer. Not only do they enhance performance and recovery, but they also fuel your energy needs and mental clarity. By managing your carb intake, timing, and selecting high-quality sources, you can better achieve your fitness goals. Understanding the science of carbohydrates allows you to make informed dietary decisions that can elevate your performance to new levels. Fuel wisely!

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References

Jeukendrup, A. E., & Killer, S. C. (2010). Carbohydrate intake during exercise: a systematic review. Sports Medicine, 40(1), 2-16.
Thomas, J. R., & Reading, J. (2016). Fueling the Endurance Athlete: Carbohydrates for Performance. Journal of Nutritional Science.
Maughan, R. J., & Burke, L. M. (2012). Sports Nutrition: A Handbook for Professionals. Human Kinetics.

Supplementary Reading

Sports Nutrition. By Maughan, R. J., & Burke, L. M. (2012). Human Kinetics.
Carbohydrate recommendations for athletes. By Jeukendrup, A. E. (2011). Journal of Sports Sciences.
The Role of Carbohydrates in Performance. By Thomas, J. R. (2016). Sports Science.