Carbs Are Not the Enemy: Why Athletes Need Them More Than They Think
For years, carbs have been villainized in the nutrition world. Somewhere along the way, bread became public enemy number one and potatoes started getting side-eyes like they were trying to sabotage everyone’s beach body goals.
But here’s the truth: if you're an athlete or even just moderately active, carbohydrates are your best friend.
The Real Role of Carbs
Carbohydrates are your body’s primary fuel source, especially during moderate to high-intensity exercise. When you train, your body turns carbs into glucose, which is either used immediately for energy or stored in your muscles and liver as glycogen. This stored glycogen is what your body taps into when you're pushing hard in workouts, games, or competitions.
And guess what? If you don’t have enough glycogen stored up, you’re going to feel like garbage. Fatigue hits faster. Performance tanks. Recovery takes longer. That PR you were chasing? Say goodbye.
But What About Weight Loss?
Let’s not twist this into a "carbs cure everything" piece. Calorie balance still matters. Whether your goal is to lose fat, maintain weight, or bulk up, your total energy intake versus expenditure is what drives the scale.
However, demonizing carbs because someone once told you, "they make you fat," is outdated and misinformed. What makes you gain weight is eating more calories than your body burns—not simply eating rice or having a banana.
Now, if you’re doing low-intensity activities a few days a week (like walking, yoga, or just living your best NEAT life), you might not need a lot of carbs. You could do just fine on a lower-carb approach, if that works for you. But for athletes? Carbs are crucial.
The Best Carbs for Athletes
Not all carbs are created equal, and that’s where a good nutrition coach comes in. We help tailor not only how many carbs to eat, but which ones and when.
Some of the top carb choices for athletes include:
Rice (white or brown) – easy to digest, customizable, and great for fueling up pre- or post-training.
Potatoes and sweet potatoes – nutrient-dense, satisfying, and versatile.
Fruit – natural sugars, fiber, antioxidants.
Oats and whole grains – great for sustained energy.
Vegetables – technically carbs, but with lower energy density. Still important for overall health.
And yes, even a bagel or some candy has its place. Sometimes you just need quick-digesting sugar. Maybe it’s competition day and you need something that sits well in your stomach and spikes energy quickly. That’s where a well-timed dose of simple carbs can be game-changing.
Real Talk From a Nutrition Coach
One of my favorite examples is a high school wrestler I worked with. Elite kid. State-level competitor. On match day, we discovered that bagels were his go-to. They sat well, gave him quick energy, and mentally he just felt better eating them. So guess what? He ate bagels before matches.
Nutrition coaching isn’t about forcing "perfect" food into imperfect scenarios. It’s about knowing what fuels the body and the mind. And that’s a skill you build through experience, strategy, and knowing the science behind performance.
Common Carb Myths (And Why They’re Trash)
1. Carbs make you fat. Only if you're in a calorie surplus. You can get fat eating too much chicken breast, too.
2. You don’t need carbs to perform. If you’re just walking the dog and doing yoga, maybe not. But if you’re training hard multiple times a week? You absolutely do.
3. Carbs cause inflammation. Ultra-processed foods can contribute to inflammation, but that’s not the same as eating a banana.
4. Keto is better for athletes. There are exceptions, sure. But the majority of high-performing athletes thrive on a moderate to high-carb diet.
When to Eat Carbs for Peak Performance
Timing matters. A solid nutrition coaching strategy will often include carb timing around workouts:
Pre-workout: Quick carbs to top off glycogen stores (fruit, bagel, rice cake).
Intra-workout (optional): Sports drinks, gels, or candy for long-duration events.
Post-workout: Replenish glycogen and kickstart recovery (potatoes, rice, fruit, etc.).
Spread the rest of your carbs across meals to keep energy levels steady and your body functioning at its best.
Wrapping It Up
The bottom line? Carbs for athletes aren't just helpful—they're necessary. They're the gas in your tank, the spark in your performance, and a key part of your recovery.
If you’re trying to train like an athlete, eat like one.
So no, carbs are not the enemy. They're the ally you've been avoiding because someone on the internet made you scared of bread.
If you're ready to dial in your performance nutrition and stop guessing, hit me up. As your go-to nutrition coach, I'm here to help you fuel smarter, perform better, and feel your f***ing best.
Looking for more personalized guidance on the best nutrition for athletes? Let’s chat. Whether you're in the gym, on the mat, or on the field, I'll help you fuel for real results.