Carbohydrates
Carbohydrates are essential for energy and performance — they’re your body’s go-to fuel during training and recovery.
Carbohydrates are the body’s most efficient source of energy, especially during high-intensity workouts, endurance training, and recovery. When consumed, carbs are broken down into glucose and stored in muscles and the liver as glycogen — the primary fuel your body draws from during activity.
Not all carbohydrates are created equal. Complex carbohydrates like whole grains, vegetables, and legumes are rich in fiber and nutrients, providing longer-lasting energy and improved digestive health. Simple carbohydrates from refined sources may offer quick energy but lack nutritional value and can lead to blood sugar spikes and crashes.
For active individuals, carbohydrates are essential for maintaining performance, preventing fatigue, and supporting optimal recovery. Low-carb or overly restrictive diets can negatively impact endurance, strength, and mental focus.
Balancing carbohydrate intake based on your activity level — and prioritizing quality, whole-food sources — can make a measurable difference in both training results and long-term health.
Recommended Daily Intake
- Women: 45–65% of total daily calories
- Men: 45–65% of total daily calories
- Upper Limit: No upper limit (but excess added sugars should be limited)
Deficiency Symptoms
- Fatigue and sluggishness
- Poor concentration
- Headaches or dizziness
- Impaired recovery or endurance
Common Food Sources
- Whole grains (brown rice, oats, quinoa)
- Fruits (berries, bananas, apples)
- Vegetables (sweet potatoes, corn, carrots)
- Legumes (lentils, black beans, chickpeas)
- Dairy and milk alternatives