Carbohydrates, or carbs, are the sugars, starches, and fibers in food that your body breaks down into glucose, which is your cells’ favorite energy source. Without carbs, you’d feel sluggish, your workouts would suck, and your brain might feel foggy.
What Are Carbs?
Carbs are basically chains of sugar molecules. They come in three main types:
- Simple Carbs – Quick energy, easy to digest.
- Examples: sugar, honey, candy, white bread
- Pros: fast energy boost
- Cons: spikes blood sugar, crashes later
- Complex Carbs – Slow-digesting energy, full of fiber.
- Examples: oats, brown rice, quinoa, sweet potatoes
- Pros: sustained energy, keeps you full, supports gut health
- Fiber – A special carb your body can’t fully digest.
- Examples: vegetables, fruits, legumes, whole grains
- Pros: helps digestion, lowers cholesterol, stabilizes blood sugar
Why Carbs Matter
- Energy for everything: Your brain, muscles, and organs rely on glucose to function.
- Exercise fuel: High-intensity workouts burn carbs first.
- Protein-sparing: When you eat enough carbs, your body won’t break down muscle for energy.
- Mood & focus: Low carbs can make you tired and foggy, because your brain runs on glucose.
How Many Carbs Do You Need?
It depends on your activity level and goals:
- Sedentary adults: 3–5 g per kg of body weight
- Active adults / athletes: 5–7 g per kg
- Endurance athletes: 7–10 g per kg
(Example: If you weigh 70 kg and are moderately active, aim for 210–350 g carbs/day.)
Good Carb Sources
- Whole grains: oats, brown rice, quinoa, whole wheat
- Fruits: bananas, berries, apples
- Vegetables: sweet potatoes, carrots, leafy greens
- Legumes: beans, lentils, chickpeas
Avoid relying on: candy, soda, pastries — these are mostly empty calories and can spike blood sugar.
Fun Carb Facts
- Carbs have 4 calories per gram, same as protein.
- Not all carbs are evil — it’s mostly about quality and timing.
- Eating carbs around workouts helps with energy and recovery.
Takeaway
Carbs are not your enemy. They’re essential energy fuel that powers your workouts, your brain, and your daily life. Focus on complex carbs and fiber, and treat simple carbs as occasional treats. Balance is the key.
