Carbohydrates and Performance
Carbohydrates are your body's preferred fuel source for high-intensity exercise. They're stored as glycogen in muscles and liver, providing quick energy. The right carb intake depends on your activity level and goals.
Carb Targets
Sedentary/Fat Loss: 2-3g/kg
Moderate Activity/Maintenance: 3-5g/kg
High Activity/Training: 5-7g/kg
Athletes/Very High Activity: 7-10g/kg
Lower carbs for fat loss (prioritize protein and fat first), higher for performance and muscle gain.
Types of Carbs
Complex carbs (whole grains, vegetables, legumes) provide sustained energy and fiber. Simple carbs (fruits, honey, sugar) give quick energy, useful around workouts. Fiber (aim for 25-35g daily) aids digestion and satiety.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Not essential like protein/fat, but beneficial for performance, thyroid, and mood.
No, excess calories cause fat gain. Carbs are a tool; use based on activity level.
Optional. Eat more carbs on training days, fewer on rest days. Total weekly intake matters most.
Works for some, but not necessary for fat loss. May reduce performance in high-intensity exercise.
Around workouts for performance. Otherwise, distribute throughout the day based on preference.