Often the most demonised of the MACRO NUTRIENT, carbs are a vital part of the human diet, and they are used for fuel and hormone production, amongst other things. 

Carbohydrates get a bad rep for many reasons, and the two main ones are they aren’t essential and the insulin response. 

As much as they are not essential, they are often optimal as a fuel source, especially for intense cardiovascular training, strength training and recovery.

Insulin – it’s essential to understand that insulin alone cannot make someone gain weight without a surplus of energy. Also, insulin spikes are natural when we eat carbohydrates. It’s also important to distinguish between carbohydrates, fibre, and sugar. Complex carbs and fibre are a vital part of a balanced diet. 

Training – strength training almost exclusively uses stored glycogen (stored carbohydrates in your muscles and liver). Popular formats of cardio, such as HIIT, also use glycogen. So if you train, carbs are your friend. 

It’s important to know that for every 1g of glycogen, you store, an additional 3g of water is stored too. So if you cut carbs, you drop glycogen and water. Yeah, you’ll lose more weight, but it isn’t fat, and Low-carb diets are NOT better for fat loss for most people. 

How you fuel your body for a workout is key to optimal performance. 

Your body weight and training output depend on how many carbs you need. The minimal recommended intake is 130g per day for the general population.

The minimal recommended intake for fibre is 25 grams per day, and the optimal amount is around 35 grams/per day for women and 48 grams/per day for men. 

Don’t forget to follow me on Instagram, where I share exercise techniques and show you how to maximise your training. I hope you enjoyed this blog post, if you have any questions, I host a weekly  Q&A session on my Instagram channel. Otherwise, please feel free to email me at andy@andyvincentpt.com. 

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