Carbohydrates 101

Photo credit @karlieraephotography

In the second installment of my nutrition series, let’s talk about carbohydrates. Carbs are a group of energy-yielding compounds that contain 4 calories per gram. They supply the body with glucose, which is then converted to energy.

Although they sometimes get a bad rap, carbs are your body’s preferred fuel source. Restricting them too much can cause poor performance in the gym, as well as a host of other issues like headaches, weakness, and hair loss.

Carbs can be simple or complex, and are typically categorized as starches, sugars, and fiber.

What are complex carbohydrates?

Starches are complex carbohydrates. Unlike simple carbohydrates that cause a rapid rise in glucose levels, complex carbohydrates are digested more slowly and provide sustained energy. Examples of starches include grains, potatoes, fruits, veggies, and nuts. The majority of your daily carbohydrates should be complex.

What are simple carbohydrates?

Sugars are simple carbohydrates that cause a rapid rise in glucose levels. Juices, candy, and sports drinks are all sugars. Although they should be eaten in moderation, in some sports or after a strenuous workout, it can be helpful to have glycogen stores (aka stored energy) replenished quickly. This is why marathon runners often consume energy gels during long races.

What is fiber?

Fiber is an indigestible carbohydrate found in plants and can be “soluble” or “insoluble.” Soluble fiber (found in berries, barley, oats) dissolves in water and provides heart benefits and glucose control. Insoluble fiber (found in lentils, nuts, potatoes) doesn’t dissolve in water and helps keep you regular.

When should you consume carbs?

According to the Academy of Nutrition and Dietetics, carbs should be consumed both before and after a workout.

About 1-4 hours before you lift, fuel your body with a combination of protein and carbohydrates. A protein bar, peanut butter and banana, Greek yogurt with berries, or oatmeal and milk are all good choices.

After the workout, you’ll need to replenish the lost glycogen by eating a meal or a snack no later than a hour after the gym. Eating a combination of carbs and protein post-workout also helps increase muscle growth and decrease muscle breakdown.

Scientific studies on the subject have found that a ratio of 3 to 1 carbs to protein seems to be the “sweet spot” for balanced post-workout nutrition. This means if you’re eating 70g of carbs, you should balance it with 23g of protein.

How many carbs should I eat each day?

The Acceptable Macronutrient Distribution Range, or AMDR, is a guide that outlines the recommended daily percentages for protein, carbohydrates, and fat. These ranges are established by the National Academy of Medicine, backed by science, and are considered beneficial by most people. The AMDR recommends that 45-65% of the average person’s daily calories come from carbohydrates.

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