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Derek Batman

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February 5, 2025

Stop Fearing Carbs: They’re Your Best Friend in the Gym

Somewhere along the way, carbs became the villain. People treat them like the enemy, thinking they lead straight to fat gain. But if you’re working out 3-6 times a week, avoiding carbs is probably the worst thing you can do for your energy, performance, and recovery.

Why Carbs Matter

Carbohydrates are your body’s preferred energy source, especially for high-intensity exercise like strength training, CrossFit, and running. When you eat carbs, your body breaks them down into glycogen, which fuels your muscles during workouts. If you’re not eating enough, you’ll feel sluggish, weak, and struggle to recover.

Ever feel like your workouts are dragging, even though you’re showing up consistently? Low carbs might be the problem.

How to Use Carbs for Better Performance

Instead of fearing carbs, use them strategically to fuel your training and speed up recovery. Here’s how:

  1. Before your workout (1-2 hours prior) – A small meal with carbs and protein will give you the energy to push hard. Think oatmeal with protein powder, Greek yogurt with fruit, or a banana with peanut butter.
  2. After your workout (within 60 minutes) – Your muscles are primed to absorb nutrients post-training. A protein shake with fruit, rice with chicken, or even chocolate milk can kickstart recovery.
  3. Throughout the day – If you train often, your body needs a steady supply of carbs. Rice, potatoes, fruit, whole grains, and even some pasta or bread can be part of a balanced diet without ruining your progress.

The Bottom Line: Carbs don’t make you fat. Overeating and inactivity do. If you’re training hard multiple times a week, cutting carbs will only make things worse—leading to lower energy, poor recovery, and stalled progress. Want to dial in your nutrition for better results? Book a No-Sweat Intro at Hardbat Athletics in Newark, Delaware and let’s build a plan that works for you.

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