The Importance of Carbs

Has anyone told you that carbs are bad for you? They most definitely are not. Too much of anything though can produce issues.

Carbohydrates are one of the 3 macronutrients required by the body to function properly. They are essential for providing energy to our cells, tissues, and organs. Without these macronutrients, the body may experience fatigue, weakness, and even other health issues.

Carbohydrates are broken down by the body into glucose, which is used as the primary source of energy for the brain, central nervous system, and muscles. Carbohydrates can be found in plant-based foods like fruits, vegetables, legumes, and grains.

Carbohydrates are essential for maintaining a healthy weight. Research has shown that consuming carbohydrates in moderation can help regulate appetite and prevent overeating, which can result in weight gain.

Moreover, carbohydrates perform important functions such as:

1. Fueling the body: Carbohydrates provide energy to the body in a ready-to-use form. They are broken down into glucose, which is transported via the bloodstream to the cells and tissues of the body.

2. Supporting physical activity: Carbohydrates provide the energy necessary to perform physical activities such as running, swimming, cycling or weight training. Athletes and active individuals require a higher amount of carbohydrates to maintain their performance levels.

3. Regulating blood sugar levels: Carbohydrates play a crucial role in regulating blood sugar levels in the body. Slow-digesting complex carbohydrates help maintain blood sugar levels and prevent sudden spikes and crashes.

4. Supporting brain function: The brain is highly dependent on carbohydrates to function properly. It requires a constant supply of glucose to maintain cognitive functions like learning, memory, and decision-making.

So how much carbohydrates do actually need?

It depends on the weight and activity of the athlete.

General Training 5-7g/kg/BW

Endurance Athlete 7-10g/kg/BW

Marathon/Extreme Training 10-13g/kg/BW

BW=Bodyweight

Why do carbohydrates get a a bad reputation?

Unfortunately most people consume too many carbs from liquids and processed carbs. Therefore create an excess amount of calories that further weight gain. But beware of intense low carb diets as side effects include headaches, muscle cramps, fatigue and constipation.

In conclusion, carbohydrates are an essential macronutrient that should be included in a balanced and healthy diet. They provide the energy our body needs to function correctly and support many critical functions. However, like anything in life, moderation is key, and choosing the right sources of carbohydrates is essential. Aim for complex carbohydrates like whole grains, legumes, fruits, and vegetables and reduce your intake of processed and refined carbohydrates like sugary snacks and drinks.