“OMG, I had so many carbs this weekend!” is something we hear many people freak out about. Let’s set things straight: THERE IS NOTHING WRONG WITH CARBS. White bread and pasta CAN be consumed in moderation WITHOUT getting fat.
Carbs are stored in your muscles (1) and are important for getting the most performance from your workout (2-4). We recommend you get 4 to 12 grams of carbs per kg per body weight (5) per day. The longer and more intense your workouts, especially cardio, the more carbs you should be eating.
Try to get some of these carbs in the hours before exercising to help performance.
1. ISSN exercise & sport nutrition review: research & recommendations. doi: 10.1186/1550-2783-7-7
2. Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding. doi: 10.1080/02640414.2011.574722
3. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. doi: 10.1186/1550-2783-11-20
4. Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. PMID: 10365988
5. A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition. doi: 10.1080/16070658.2013.11734434.