The Essential Role of Carbohydrates
Mariah May, CSCS
Food trends come and go, but one that has really stuck around lately is the idea that carbs will make you gain weight and should be limited. Carbohydrates have now become the villain of macronutrients when that simply couldn’t be further from the truth! Carbohydrates are a critical macronutrient that our body requires to function at full capacity. When ingested, carbohydrates become glucose. Energy systems in our body break down glucose and give us the ATP we need for basic functioning as well as strenuous activity. It’s important to understand that carbohydrates are NOT calorie bombs that make you gain extra weight when consumed. But just like other food groups, it should be eaten in moderation and balanced with the other macronutrients.
Types of Carbs and What You Should Be Eating
Not all carbohydrates provide the same benefits, and it is important to pay attention to what we make our main source of carbohydrates.
There are four kinds of carbohydrates:
Complex carbohydrates: These carbohydrates digest slowly and are found in whole grains and whole grain products, spinach, broccoli, apples, lentils, etc. These are the carbohydrates we should strive to make the majority of our diet.
Simple carbohydrates: These carbohydrates digest rapidly in the body and are primarily found in candy, soda, corn syrups, and honey. We want to consume these in smaller quantities.
Starches: These are produced by plants and are found in potatoes, chickpeas, beans, and whole grains.
Fiber: Fiber can be soluble and insoluble. Soluble fiber helps lower LDL cholesterol in the body, while insoluble fiber softens stool and aids in digestion. Both of these are necessary for a balanced diet.
In short, try to keep added sugars and refined carbohydrates to a smaller portion of your intake.
How Do I Know How Much Carbohydrates I Need?
The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories, however this amount will greatly vary based on activity level and individual goals. You could also track your macros with an app like MyFitnessPal, though this can be challenging for some people without outside assistance.
Eat To Perform Level 2 and Altitude Athletics Nutrition Coach Allison Mcgree offers this advice about how to figure out your needs for carbohydrates: “I think our bodies do a great job of telling us what they are craving if we can work to listen a bit more to those cravings. If you are exhausted, if you have brain fog, if you are bonking during workouts and want a nap throughout your day, you might need more carbs in your diet. Quite simply, if you feel like you are out of "energy", aka fuel, a lack of carbohydrates could be the culprit.”
Carbohydrates for an Active Lifestyle
For athletes and active individuals, carbohydrates are an indispensable part of their diet. They provide the necessary fuel for sustained physical activity and enhance endurance. Glycogen, the stored form of glucose in muscles and the liver, is depleted during exercise and needs to be replenished through carbohydrate consumption.
Allison offers this closing thought, “Carbs are not your enemy. Enjoyment of food and life is important. Limit your highly processed sweet treats and white bread to once in a while. What you eat the majority of the time is more important than a once a month cookie. Also, think of food as fuel for a fun life… They could fuel a stronger and more energetic you. More energy = more time playing.”
Questions about nutrition and performance?