New BlogCarbs: The Most Misunderstood Macros on the Planet (And Why You Need to Chill Out and Eat Them) Post

Carbs: The Most Misunderstood Macros on the Planet (And Why You Need to Chill Out and Eat Them)

Somewhere along the way, carbs became public enemy number one. Maybe it was the ‘90s low-fat craze followed by the early-2000s “cut all carbs and eat bacon” movement. Whatever it was, the result is clear: people are terrified of bread, confused about fruit, and convinced that a banana will destroy their abs.

Here’s the truth—carbs aren’t the problem. Your relationship with carbs probably is.

As someone who spent five years competing in professional powerlifting (where energy, recovery, and performance all matter more than your jean size), I learned real fast that carbs were non-negotiable. Training at a high level without carbs is like showing up to a gunfight with a rubber spoon.

Why Carbs Actually Matter

Carbohydrates are your body’s preferred source of fuel. When you eat carbs, your body converts them into glucose, which is either used immediately for energy or stored as glycogen in your muscles and liver for later. That stored glycogen? That’s the magic stuff that powers you through your workouts, helps with muscle recovery, and keeps you from bonking halfway through your third set of squats.

Think of glycogen like the fuel in your gas tank. The more you have, the harder and longer you can train. And if you’re trying to build muscle or lean out? Yeah, you’ll still need fuel for those goals too.

Carbs are not your enemy—they’re your performance insurance policy.

What Happens When You Don’t Eat Enough?

Here’s what I’ve seen personally—and what I’ve coached countless clients through:

• Energy drops faster than your will to do burpees

• Recovery slows down and DOMS hits harder

• Workouts feel like you’re lifting in quicksand

• Cravings go through the roof (cue late-night snack sabotage)

• Hormones start flipping the bird at your metabolism

I once tried to cut carbs dramatically during a prep phase. Big mistake. Strength tanked. Mood tanked. Progress stalled. I added carbs back in and bam—my numbers shot up, energy returned, and the scale actually dropped.

How Much Do You Actually Need?

This part is simple, but no one ever bothers to do the math.

If you’re training 1 hour a day, aim for about 5–7g of carbs per kilogram of bodyweight. That means a 180lb (82kg) athlete should be hitting 410–570g of carbs daily. If that made you gasp, congrats—you’ve been underfueling and blaming carbs for your lack of results.

And no, this doesn’t mean you eat Pop-Tarts all day (although there’s a time and place). We’re talking smart carbs:

• Rice, oats, potatoes, fruit, quinoa, beans

• Less of the soda, cookies, sugary cereal (unless it’s post-training, then… carry on)

80% of your carbs should come from whole, nutrient-dense sources. The other 20%? Live your life.

Carbs and Training Timing: It Actually Matters

To get the most bang for your bite, time your carbs around your workout:

• Pre-workout: 1–2 hours before, go with something light and easy to digest—rice cakes and fruit, oats and protein, or toast and honey.

• Post-workout: Pair fast-digesting carbs with protein to replenish glycogen and jumpstart recovery. Rice, fruit, even pancakes. Yes, pancakes.

The rest of your day? Keep it steady. You don’t need to fear carbs after 6pm. You need to fear inconsistency and bad advice.

Still Scared of Carbs? Let’s Fix That.

Let’s have a real convo—what’s your biggest hang-up with carbs? Are you eating enough? Too much? Afraid they’ll betray you like your last diet?

Leave a comment below or shoot me an email with “Carb Confession” in the subject line and I’ll help you figure out your personal needs without the fluff.