Most people fear carbs because they’ve been sold the idea that carbs equal fat gain. But for anyone who trains, thinks deeply, or recovers with intent, carbs aren’t optional; they’re essential.
This isn’t about eating gummy bears or Pop-Tarts and calling it “fuel.” It’s about understanding the physiological role of carbohydrates and using them to enhance output, mood, muscle retention, and recovery.
Let’s break it down.
1. Carbs = Performance
Glycogen (stored carbs) is your muscle’s preferred fuel during strength training, sparring, sprints, or any high-output effort. Without enough:
- Strength drops
- Endurance tanks
- Motor control falters
Carbs refill that tank. Fewer reps and less intensity? That’s not a motivation problem; it might be a glycogen one. There’s a term known as “bonking” in a workout. To “bonk” in a workout is to reach the functional depletion of glycogen, brought on by exercise. In other words, it’s the condition in which your muscles run out of fuel, with profound effects on performance and well-being. And how do you avoid it? Adequate carbohydrate fueling for your level of performance.
Science Sidebar: When you eat carbs, insulin helps shuttle glucose into muscle cells to refill glycogen. This is why carbs matter most around activity, not when you’re sedentary. Research shows that athletes and active individuals who time carbs around exercise have better performance and recovery (Burke et al., 2011).
2. Carbs = Cognitive Clarity
Your brain runs on glucose. Low-carb fog is real. It shows up in several ways, such as decision fatigue, irritability, difficulty focusing, and a short attention span. Yes, ketones can serve as a backup fuel, but they’re not the most efficient during high-stress or high-focus days.
Carbs sharpen cognition, boost mood, and reduce stress response.
3. Carbs = Recovery and Muscle Retention
Carbs after training:
- Restore depleted glycogen
- Support protein synthesis
- Lower post-training cortisol
They’re also “protein-sparing,” meaning your body doesn’t need to break down muscle for energy.
4. Carbs = Hormonal Stability
Low-carb diets for too long can suppress:
- Thyroid output (especially T3)
- Leptin (your satiety and metabolic rate signal)
- Sleep quality and parasympathetic recovery
Especially for athletes, hard trainers, or people under high stress, this is a deal-breaker.
5. Carbs = Better Sleep
Moderate carbs in the evening:
- Support serotonin → melatonin conversion
- Lower cortisol
- Help shift the body into parasympathetic mode.
Sleep: Carbs help lower cortisol levels and promote relaxation. Carbs also help raise serotonin, a neurotransmitter that supports relaxation and sleep. It’s one reason why a small carb snack before bed can improve sleep quality for some people. This is why low-carb diets can sometimes disrupt sleep.
Pro tip: Avoid eating after 8:00 PM. If you must have something, keep it light and digestible:
- 1 banana
- 1 scoop whey
- 1 Fairlife 26g protein shake
- Optional: 1 tbsp PB2
That’s ~350 kcal – just enough to support recovery without interrupting your sleep cycle.
The Real Issue Isn’t Carbs, It’s Unstructured Eating
People don’t “gain fat” from potatoes. They gain fat from:
- Chronic snacking
- Emotional eating
- Under-fueling during the day and overeating at night
Carbs are fine; reactivity and randomness aren’t.
Coach’s Notes: Carb needs vary from person to person; listen to your body and adjust based on your activity, stress, and recovery.
- Start with structure, not restriction.
- Place carbs around output: morning, post-training, early dinner.
- Observe how your sleep and recovery improve when you fuel with intention.
As silly as it may sound, a palm-sized portion of rice, potatoes, or fruit is a good place to start if you don’t want to count grams. Use your hand as a guide for portions.
Bonus tip: Carbs that are high in fiber, like fruit, potatoes, and whole grains, not only support performance, but also feed your gut microbiome, helping with digestion and immunity. And just in case you need a reminder, any fruit or vegetable is a carbohydrate source. Some are better than others, but the key is to eat the ones you like vs. trying to force yourself to eat anything you don’t like.
Suggested Reading:
Good Calories, Bad Calories – Gary Taubes
A well-researched, critical look at nutritional dogma and food myths, especially around carbs and fat.
Myth: Carbs make you fat. Truth: Excess calories, not carbs, drive weight gain.
Carbs don’t kill gains; they help sustain them. Used wisely, they improve output, cognition, mood, sleep, and recovery. However, as with any caloric intake, excess leads to consuming more calories than you burn, i.e., a caloric surplus = “weight gain.”
Action Challenge:
Track your carb intake for 3 days, but not just the grams. Track when and why you ate when you did:
- Was it training-related?
- Emotional?
- Habitual?
- Based on energy need?
Awareness creates clarity, and clarity can help drive consistency.
Next Week: You’ve dialed in protein and carbs. Now we’ll cover the most misunderstood macronutrient of all: fats.
How to use them for satiety, hormones, and cognitive support without overdoing it.
Matt Shannon, Security Pro 