When it comes to nutrition, carbs are often misunderstood and unfairly blamed for weight gain. But here’s the truth: carbs are your body’s primary fuel source, and when used effectively, they can supercharge your workouts, recovery, and energy levels. Let’s set the record straight on why carbs deserve a key role in your nutrition strategy by breaking down the most common carb misconceptions so you can fuel your body with confidence.
🚫 Carb Myth: Carbs Make You Gain Weight
✅ Fact: Carbs aren’t the enemy. Weight gain comes from a calorie surplus, not eating carbs alone. In fact, carbs are your body’s go-to energy source, especially during moderate to high-intensity activities. Athletes need carbs to fuel performance and avoid energy deficits, which could lead to fatigue, impaired recovery, and may contribute to the development of Relative Energy Deficiency in Sport.
🚫 Carb Myth: You Need to Avoid Carbs at Night
✅ Fact: Eating carbs at night won’t automatically lead to fat gain. In fact, consuming carbs post-evening workouts can help restore glycogen and support recovery. What matters most is meeting your overall energy needs for your activity level, not the time of day you eat. According to the Gatorade Sports Science Institute, athletes should aim for a bare minimum of 3g/kg of body weight in carbohydrates daily with more needed with increases in activity intensity and duration.
🚫 Carb Myth: Low-Carb/Keto Diets Are Best for Endurance Athletes
✅ Fact: While low-carb diets have gained popularity, they’re not ideal for athletes who rely on quick, efficient energy during long or intense exercise. Carbs are essential for maintaining endurance, delaying fatigue, and preventing muscle breakdown. A well-rounded, carb-rich diet fuels performance and helps you stay strong during extended workouts. Read the ISSN position stand on ketogenic diets for athletes here.
🚫 Carb Myth: You Can’t Build Muscle on a Higher-Carb Diet
✅ Fact: While protein is crucial for muscle growth, carbs play an important role in fueling tough workouts and replenishing glycogen afterward. Carbs allow you to train harder, recover faster, and build more muscle. Cutting back carbs can leave you feeling fatigued and slow down your progress in the gym.
🚫 Carb Myth: Carbs Cause Inflammation
✅ Fact: While refined sugars can contribute to inflammation, it’s unfair to lump all carbs together. Whole food sources of carbs, like fruits, vegetables, and whole grains, are packed with micronutrients (vitamins & minerals) and fiber. A diet rich in whole food sources of carbs helps reduce inflammation, speed up recovery, and promote overall health.
The bottom line? Carbs are a powerhouse for athletes. Instead of fearing them, learn how to incorporate carbs into your daily meals and snacks to fuel your training & recovery and keep you energized throughout the day.
Need help fine-tuning your intake? We’re here to help you develop a personalized nutrition strategy that boosts your health and performance. Schedule a complimentary information call to learn more.
References
Gatorade Performance Partner. (2024). The Science of Carbs. Retrieved from: https://performancepartner.gatorade.com/resources/resource/science-of-carbs
Res, P. T., & Stellingwerff, T. (2020). Nutrition strategies to counteract fatigue during training and competition. Sports Medicine, 50(Suppl 1), 115-124.
Burke, L. M. (2021). Carbohydrate Intake Guides for Endurance Athletes. Current Sports Medicine Reports, 20(5), 215-220.
Jeukendrup, A., & Gleeson, M. (2024). Sport nutrition. 4th Edition. Human Kinetics.
Shearer, G. C., & Graham, T. E. (2020). Carbohydrate metabolism and inflammation: the role of dietary sugars. Journal of Nutritional Biochemistry, 42, 16-26.
