Ditch the Fear and Embrace Carbohydrates

Carbohydrates get a bad rap. For some reason carbs are feared in our society today and carry the stigma of being the reason for  the “obesity epidemic”. Before we jump on this bandwagon, let’s take a serious look at this logic- does it even make sense?!

The irony is that carbohydrates are just simply a macronutrient group that the majority of our diet is supposed to be filled with.  The first myth to bust is thinking that carbs strictly refer to pasta and breads. The majority of the foods, and food groups, we eat within actually contain carbohydrates. Now, before you freak out, remember- CARBS ARE GOOD FOR YOU!

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Not only do carbohydrates help fuel our body physically (more on that in a second), but they are also a key source of energy for our brains. Our brain runs on glucose (which is just broken down carbohydrates). It’s the fuel that helps us reduce fatigue and brain fog. {If you’ve ever been super tired, or groggy, while on a ‘low carb diet’, this is why} 

How many carbs should we eat to keep our brain healthy?

Our brains need about 130g of carbohydrates a day to function properly! In essence, about 40 g per meal (think amount of a piece of bread and fruit side). If you just gasped thinking about eating carbs at every meal…. We know it can be a shock, but this is your sign to keep reading. 

Outside of the brain benefits, carbs fuel our bodies through providing the energy we need to perform not only our everyday duties, but also the workouts and sports we engage in. 

What’s the proper timing for eating carbohydrates around exercise?

  • Pre-workout: Eating carbohydrates about 30-60 minutes before exercise can provide ideal fuel to provide lasting energy and to keep your blood sugar stable

  • During: Carbs during exercise are helpful if you’re exercising for an hour or more (about 30-60g per hour)

  • Post Workout: Aim for eating a mix of protein and carbs. Since you would have just depleted your carbohydrate source during the workout, it’s important to replenish

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So what does it all boil down to?

  • EAT CARBS! 

  • Carbs are fuel and they support us mentally and physically

  • Experiment with your intake to see what makes you feel best


With that, we toast to you a healthy sandwich and say, enjoy!

PS - want to learn more about working one-on-one with me? Click here to schedule a free strategy call here.

NutritionKatie Hakenutrition, nutrient timing, exercise, fuel, exercise fuel, carbohydrates, carbs, energy, rd advice, non dietComment