Do carbs make you gain fat?
No, carbs themselves don't cause fat gain—a sustained calorie surplus does. Carbohydrates can actually help with weight management when paired with fiber and protein, as they promote satiety and fuel your workouts. The key is matching carb intake to your activity level and overall calorie needs.
Is a low-carb diet best for everyone?
Not necessarily. It depends on your preferences, activity level, and sport. Many people perform and feel better with moderate carbs matched to their training. Low-carb diets can work for sedentary individuals, but active people and athletes typically need more carbs to fuel performance and recovery.
What about eating carbs late at night?
Late-night carbs are fine if they fit your total daily calories and don't disrupt your sleep. In fact, many athletes recover well with an evening meal containing carbs and protein. The timing matters less than total daily intake, though some people find avoiding carbs too close to bedtime can improve sleep quality.
How do I know if I'm eating enough carbs?
Signs you might need more carbs include: low energy during workouts, poor recovery between sessions, brain fog or difficulty concentrating, irritability, and difficulty maintaining training intensity. If you're within the calculated range but still experiencing these issues, try increasing carbs (especially around workouts) or ensure you're eating enough total calories.
Should I eat carbs before or after workouts?
Both can be beneficial. Pre-workout carbs (1-3 hours before) fuel your session, while post-workout carbs (within 1-2 hours) help replenish glycogen stores and aid recovery. For longer or more intense sessions, you may benefit from both. For shorter or lighter workouts, post-workout carbs may be sufficient.
What's the difference between simple and complex carbs?
Simple carbs (like sugar, honey, fruit) are quickly digested and provide fast energy—ideal around workouts. Complex carbs (like oats, brown rice, sweet potatoes) digest more slowly and provide sustained energy—better for most meals. Most people benefit from a mix of both, with complex carbs making up the majority of intake and simple carbs used strategically around training.
Can I still lose weight while eating carbs?
Absolutely. Weight loss is primarily about creating a calorie deficit, not eliminating carbs. In fact, including carbs can make dieting more sustainable by providing energy for workouts, improving mood, and making meals more satisfying. Focus on total calories first, then adjust carb amounts based on your activity level and preferences.
How much fiber should I get from carbs?
Aim for about 14 grams of fiber per 1,000 calories, which typically translates to 25-38 grams per day for most adults. Fiber is found in whole grains, fruits, vegetables, and legumes. Increasing fiber gradually and staying well-hydrated helps prevent digestive discomfort. Most people don't get enough fiber, so prioritize whole, unprocessed carb sources.
What if I have diabetes or prediabetes?
If you have diabetes or prediabetes, focus on lower-glycemic load meals, pair carbs with protein and fiber, and aim for consistent portion sizes. Work with your healthcare provider or registered dietitian to determine appropriate carb intake and timing, as individual needs vary based on medication, blood sugar control, and other factors.
Do I need to carb-load before competitions?
Carb-loading (increasing carb intake 24-48 hours before an event) can benefit endurance athletes competing in events lasting 90+ minutes. For shorter events or strength competitions, it's usually unnecessary and may cause bloating. Practice your fueling strategy during training to determine what works best for you. Most people don't need extreme carb-loading for typical workouts.