Hi, I’m Haileigh

I’m a NASM-CPT, content creator, and mom of two. I’m passionate about helping busy women build strength and find balance.

The Truth About Carbs

The Truth About Carbs

It seems like low-carb foods are everywhere today. With the popularity of keto and Atkins diets, it’s no surprise that some people are watching their carbs closer than ever. And I was one of them.

My success with a low-carb diet has been mixed. As some of you know, I developed gestational diabetes during my second pregnancy in 2021. I worked with a nutritionist to limit extra carbs and sugar. That meant forfeiting loaves of bread at dinner, family ice cream outings, and even birthday cake to make sure my diabetic diagnosis didn’t spiral out of control. Fortunately, I was able to manage the condition without medication and had a perfectly healthy 8lb baby girl.

I continued with the low-carb lifestyle postpartum because I was used to it and I was seeing great results. After years of struggling with my weight, I was excited to finally lose that last 15 pounds. I could even see my abs for the first time!

But that’s where things began to take a turn. As the postpartum months dragged on, I felt myself falling deeper and deeper into a low-carb hole. I started demonizing foods that I used to love. If I found myself at an event that only offered carbs as an entrée (like a pasta dinner), I’d skip the whole meal for fear of eating too much. My progress in the gym began to plateau, I was feeling dizzy and tired, and I started having bouts of anxiety which hadn’t surfaced for several years. I didn’t know what the problem was, but now I see it was the low-carb lifestyle I’d taken too far.

I learned so much from studying my NASM textbook in preparation for my CPT exam. When I got to the nutrition chapter, I was surprised to learn that 45%-65% of your daily calories should come from carbohydrates. The average adult on a 2,000-calorie diet should have a minimum of 130g of carbs daily. And that’s a minimum – very active people need even more. It became clear to me that I wasn’t eating enough.

Now, I’m not saying that keto or Atkins diets are all bad; the high-fat, low-carb technique does help some people lose weight and feel full throughout the day. And for those who are predisposed to diabetes like me, limiting carb and sugar intake can help prevent the condition from developing. But with today’s post, I would like to emphasize the importance of carbs in your diet by sharing these carbohydrate nutrition truths. All facts are coming from the NASM Essentials of Personal Training Textbook, 7th Edition.

Before I go any further, I should mention that as a personal trainer, I am NOT certified to write meal plans or give nutrition advice to special populations. If you have a health concern such as diabetes, check with a nutritionist for tailored guidance about your food choices.

Carbs are essential for health and performance.

Carbs are vital to your body’s functioning and athletic performance. Our bodies need carbs to fuel physical activity. Without adequate carb intake, you won’t see the best results. You’ll fatigue quicker and recover more slowly than someone with adequate carbohydrate stores. What’s more, if your body doesn’t have carbohydrates to use as fuel, it will use protein instead – a big drain on those gains.

Carbs should comprise about half of your daily caloric intake.

As I mentioned above, the average person should consume a minimum of 130g of carbs a day. This amounts to 45% - 65% of your daily calories. Very active individuals may need even more.

Carbs can be simple or complex.

Simple carbs are absorbed rapidly and include juices, sports drinks, and candy. Complex carbs take longer to digest and are found in starchy vegetables, whole grains, and beans/legumes.

Choose nutrient-dense carbohydrates throughout the day.

Most of your carb needs should come from nutrient-dense foods like beans, whole grains, fruits and vegetables. Even still, sports drinks and candy have their place during intense physical activity. They can help fuel you during long runs and extended lifting sessions.

Eat carbs after your workout for a better recovery.

When you consume carbohydrates post-workout, you can help to optimize your muscle growth and repair by replenishing glycogen stores in the body.

In short, carbs aren’t the enemy. They are a vital part of your nutrition that shouldn’t be overlooked, lest you end up like I did: tired, foggy, and plateauing in the gym.

You’ve been warned!

Let's Talk About Alcohol

Let's Talk About Alcohol

Gym Slang, Part 1

Gym Slang, Part 1

0