If there’s one macronutrient that’s constantly misunderstood, it’s carbohydrates. One minute they’re demonised by diet trends, the next they’re hailed as essential for performance. So, what’s the real deal?

If you’re an athlete—or just training like one—here’s the truth about carbs, and why they’re more of a performance ally than an enemy.

 

Why Carbs Matter for Athletes

Carbohydrates are your body’s primary fuel source during moderate to high-intensity exercise. They’re broken down into glucose and stored in your muscles and liver as glycogen—which is the fast-burning fuel your body taps into when you train hard.

When glycogen is low, your performance tanks: fatigue sets in quicker, your power output drops, and recovery slows down.

In short? Low-carb = low performance.

 

The Benefits of Carbohydrates for Performance

More Energy for Training: Carbs power everything from sprint intervals to long runs.

Better Recovery: Carbs help replenish glycogen stores post-exercise.

Muscle Preservation: With enough carbs, your body won’t burn muscle for energy.

Improved Focus: Your brain runs on glucose—low-carb diets can cause mental fatigue.

 

How Much Carbohydrate Do You Really Need?

It depends on your training intensity, duration, and goals—but here’s a rough guide for active individuals and athletes:

Example:

If you weigh 70kg and train 90 minutes a day, you may need around 420–630g carbs/day.

 

Best Carbohydrates for Athletes

Not all carbs are created equal. Here’s how to fuel wisely:

Everyday Meals (Complex Carbs):

Oats

Brown rice

Quinoa

Sweet potatoes

Whole grain bread

 

These provide sustained energy, fibre, and micronutrients.

Pre/Post-Workout (Fast-Digesting Carbs):

White rice

Rice cakes

Bananas

Fruit juice

Cereal

Honey

 

These are ideal when you need quick energy or rapid recovery.

 

The Low-Carb Myth in Sports

Some athletes experiment with low-carb or keto diets to boost fat burning—but the science is clear:

Low-carb approaches may help with body composition for some, but they typically decrease high-intensity performance, reduce power output, and delay recovery.

Unless you’re an ultra-endurance athlete or under clinical supervision, carbs are not the enemy—they’re a performance tool.

 

When to Periodise Carbs

Strategic low-carb training can work if timed correctly. Known as carbohydrate periodisation, this approach adjusts intake based on training demands:

Hard training days? High carbs.

Rest or low-intensity days? Slightly lower carbs.

 

This allows you to match fuel to output—without ever compromising performance.

 

Final Thoughts

Carbs aren’t just fuel—they’re your competitive edge.

Ditch the fad diet fear and embrace a nutrition strategy built on performance science.

Train smart. Fuel right. Perform better.