Carbohydrates 101
Like most teens in the 2000s, I was bombarded with toxic diet culture.
And although that messaging has improved in recent years, there are still plenty of misconceptions that are hurting women's progress and health.
Let's clear those up today.
What Are Carbohydrates?
Carbohydrates are your body's preferred fuel source. They contain 4 calories per gram and supply the body with glucose, which is then converted into energy. The average woman should have about 45-65% of her total daily calories come from carbohydrates.
Restricting carbs too severely and for too long can cause problems like:
strength loss
hair loss
headaches
fatigue
dizziness
heart arrhythmia
… and more
When should I eat them?
Since the majority of your daily calories should come from carbohydrates, I'd recommend eating them throughout the day as part of a balanced plate.
To strike that balance, try to build meals and snacks that contain all the macronutrients (protein, fats, carbohydrates) in a ratio of approximately 30% protein, 20% fats, 50% carbs. You may need to adjust those percentages depending on your goals.
Personally, I avoid meals that are mostly carbs without much protein, like mac n' cheese, because I don't like the energy crash that comes later.
Eating before a workout will give you energy. A general rule of thumb for pre-workout carbohydrates is 1 gram of carbs per 1 kilogram of bodyweight. I'm 145 lbs, so theoretically, I'd consume 65g of carbs before a challenging lifting session. Adjust this number as necessary.
If you're an early-morning exerciser like me, you might want to consider drinking your carbs in the form of a protein shake.
Post-workout carbohydrates are equally as important to replenish lost glycogen. Aim for 1-1.5 gram(s) of carbs per kg of bodyweight about 30 minutes after your workout concludes.
Which carbs should I eat?
Carbs are essential, but some are better than others.
For sustained energy, most of your daily carbs should come from complex carbohydrate sources like grains, fruits, potatoes, vegetables, and nuts. These are called starches.
Simple carbohydrates like juices, candy, and sports drinks are sugars. They cause a rapid rise in glucose levels.
Although sugars should be eaten in moderation, it can be helpful to have glycogen stores replenished quickly after a really tough workout. I keep fruit snacks in my gym bag for this reason.
And then there's fiber, an indigestible carbohydrate found in plants.
Soluble fiber (in berries, barley, oats, etc.) dissolves in water and provides heart benefits and glucose control. Insoluble fiber (in lentils, nuts, potatoes, etc.) doesn't dissolve in water and helps keep you, well, regular.
so, to summarize…
Whew! This turned out to be a long one. Thanks for sticking with me.
In summary, carbs are really important, not only for your exercise performance but also for your general wellbeing.
As a rule of thumb, you should aim for about half of your daily calories to come from carbohydrates. Complex carbs will provide sustained energy and should be your first choice, but sugars can be helpful for replenishing lost glycogen after a particularly challenging workout.
Although carbs should be eaten throughout the day, it is recommended to eat about 1g of carbohydrates for each kg of bodyweight prior to exercise and about 1-1.5g of carbs for each kg of bodyweight 30 mins after exercise.
