by Stephanie Gonzalez, NASM-Certified personal trainer
Carbs get a bad rep. Often times we think omitting carbs all together will help us achieve our fitness goals- whether it is losing weight “faster” or following diet cultures such as the keto diet. But the truth is, you can enjoy eating carbs while working out and maintaining your fitness goals.
Carbs are energy for the body. Carbs are essential for your brain to function at 100% capacity. In fact, your brain needs at minimum, 120 grams of carbs to function properly- that’s the equivalent to 5 bananas! If your brain needs 120 grams of carbs to function, you’re probably wondering what happens when your brain isn’t getting what it needs… low carb diets can cause brain fog, reduced focus, cause mental fatigue, and most importantly lower the progress you can see while exercising. You see, carbs act as fuel for your body to function optimally. When your body does not receive enough carbs, it takes from other nutrients in the body to help keep your body running- in most cases it takes the protein stored in your body to act as energy.
Think of a toddler- as soon as they are able to walk, they run…everywhere. Like an energizer bunny they move from one place to another and after a few hours of this the hunger appears. They are introduced to a colorful tray divided into 4 compartments: carrots, pasta with butter and grated parmesan cheese, broccoli, and chicken. Watch closely and more often than not you’ll see them grab for the pasta and carrots first (and then proceed to ask for seconds). Because they are active, their bodies instinctually grab the pasta first because their brain is yelling “HEY we need some fuel up here to make sure you’re good everywhere else!!”.
Whether gaining muscle or losing weight, it is essential to include carbs in the diet so as to not hinder performance and recover. Studies have shown that eating carbs does not inherently cause weight gain- excess calorie intake causes weight gain. Case studies have also shown that persons can in fact eat carbs and see weight loss as long as you eat less energy than what you burn. Simple carbs are best before and after workouts because they digest quickly and provide quick energy for your body- think fruits, potatoes, and white rice. Complex carbs are best to incorporate throughout the day to keep you full longer-think beans, brown rice, oatmeal, vegetables, and potatoes. It is also important to note that carbs not only provide brain food, they also provide fiber, and vitamins into your diet that are also essential for your livelihood! Not all carbs are built the same.
Refined carbs like doughnuts, candies, and pastries should, for the most part, be consumed in limited supply but a birthday cupcake ever so often isn’t something you should feel guilty for. Your carb needs are based on your activity level, job and health conditions. With guidance and support you can figure out what best works for your body and how to optimize your health and wellness performances. Now that you have a bit more information about how carbs can fuel your workouts to promote your health and wellness journey…
I’m curious to know what your favorite carb is! Drop a comment below and let me know.
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