Why Carbs Are An Athlete's Best Friend

If you’ve ever gone into a workout feeling tired, sluggish, or like your legs are made of cement, there’s a good chance your body wasn’t the problem — your fueling was.

Carbs have gotten a bad reputation thanks to diet culture. So many athletes try to eat “light,” cut back on bread or pasta, or rely on coffee to get them through a morning workout. But here’s the truth:

Carbs are not the enemy. They are your body’s favorite source of energy — especially during exercise. When you give your body enough carbs, your workouts feel better, stronger, and more enjoyable.

Let’s break it down.

Carbs = Quick, Powerful Energy

Your body can use many types of energy, but carbs are the fastest and most efficient. When you eat carbs, your body stores some of that energy in your muscles as glycogen — your ready-to-use fuel tank.

During exercise, especially anything moderate to high intensity (running, lifting, HIIT, hiking, cycling), your muscles reach for glycogen first. It’s what keeps your legs powerful and helps you maintain stamina.

When carbs are low, your body struggles to keep up, and your workout performance dips.

Bagels are my favorite workout snack: they are high in carbohydrates and surprise: they have protein too!

How Low-Carb Eating Makes Workouts Harder

Many active women unintentionally underfuel — especially with carbs. If this sounds familiar, you’re not alone.

Common signs you’re not getting enough carbs include:

• Heavy, sluggish legs

• Feeling tired early in a workout

• Feeling “out of breath” faster than usual

• Getting shaky or lightheaded

• Intense cravings for sweets later in the day

• Feeling wiped out after even a moderate workout

• Soreness that lingers longer than it should

These aren’t personal shortcomings — they’re fueling issues. Your body is trying to tell you, “I need more energy.”

The Benefits of Eating Enough Carbs

When you start nourishing your body with adequate carbohydrates, workouts feel completely different.

You may notice:

• More energy and power

• Better endurance

• Improved strength gains

• Sharper focus and coordination

• More enjoyable workouts

• Better recovery (less soreness, more stable energy)

• Fewer post-workout cravings

This is why athletes of all levels rely on carbs — weekend runners, strength builders, everyday exercisers, and pros.

Bananas are a quick and easy fuel source before a workout

What to Eat Before a Workout

You don’t need anything fancy. You just need something.

Shoot for a small, carb-rich snack 30–60 minutes before exercise. Some carbohydrate options:

• Banana

• Applesauce pouch

• Toast with honey or jam

• Granola bar

• Crackers

• Dry cereal

• Fruit gummies

• A small oatmeal cup

If you exercise first thing in the morning and aren’t hungry, choose the easiest option — even a few bites help.

Chocolate Milk is simple and perfect for post-workout carbs and protein!

What to Eat After a Workout

After a workout, your body needs:

• Carbs to refill your glycogen tank

• Protein to repair and rebuild muscles

Simple post-workout pairings:

• Chocolate milk

• Yogurt + granola

• Turkey sandwich

• Cottage cheese + fruit

• Smoothie with fruit + protein

• Peanut butter and banana toast

• Leftovers from last night’s dinner

The goal is to give your body what it needs within 45 minutes (the sooner the better).

Make it easy. Keep a granola bar handy if you're on the go.

Real-Life Fueling Tips for Busy Days

• Keep “easy carbs” in your bag or car (granola bars, crackers, dried fruit).

• For morning workouts, try half a banana or a handful of cereal while you get ready.

• Pair carbs with something familiar — not a whole new recipe.

• Eat enough throughout the day so you’re not starting workouts already depleted.

Small changes make a big difference.

Try It and See How Your Body Responds

If you’ve been avoiding carbs or exercising on empty, try adding more fuel this week. Notice how your body feels — most folks are surprised by how much better, stronger, and more enjoyable their workouts become.

Carbs aren’t just allowed… they’re your workout’s best friend. Your body deserves to feel energized and supported.