1. Carbohydrates: What They Are, Why They’re Important, and Why I Don’t Fear Them
One of the biggest misconceptions in fitness is that carbohydrates make you fat and sugar is inherently bad for you. I think this way of looking at nutrition is completely misguided. Carbohydrates are one of the body’s main sources of energy, and I believe they’re especially important for people who are growing, lifting weights, and trying to build muscle.
When you eat carbohydrates, your body breaks down digestible carbs into glucose, which your cells use for energy. Your brain actually runs on glucose and your muscles store carbohydrates as glycogen, which is an important fuel source during exercise. If you’re training hard, you need to think about how you’re fueling your body rather than automatically trying to minimize your carbohydrate intake.
I also think people have become unnecessarily afraid of sugar. Sugar isn’t automatically unhealthy just because it raises your blood glucose. Your body is designed to regulate blood glucose, and glucose is a normal source of energy. The context matters: how much you’re consuming, what else you’re eating, how active you are, and what your overall diet looks like.
I don’t believe you need to eliminate sugar or avoid every food that contains it to be healthy. I would rather focus on eating enough, fueling my workouts, recovering properly, and having a balanced diet than obsessing over whether every carbohydrate is complex or simple. Carbohydrates aren’t something to fear. They’re something to understand and use appropriately.
2. How I Like to Structure My Carbohydrate Intake Throughout the Day
My approach to carbohydrates is based on timing, training, and how I feel rather than constantly tracking every gram of food I eat. I prefer to eat according to my hunger, satiety, activity level, and training demands instead of making my entire diet revolve around a macro calculator.
I generally prefer having fewer carbohydrates earlier in the day and increasing my intake as I get closer to my workout. My reasoning is that I want to make sure I’m properly fueled when I’m training, especially when I’m lifting intensely. I don’t think there’s a need to force a huge amount of carbohydrates into breakfast if my workout is later in the day.
As I approach my workout, I put more emphasis on carbohydrates that are easy to digest and can provide energy without leaving me feeling overly full. This is where simple carbohydrates can be useful. They are generally digested and absorbed more quickly than many high-fiber carbohydrate sources, making them convenient before or during exercise.
I also like the idea of consuming a portion of my carbohydrates around my workout and afterward to support performance and replenish the glycogen I use during training. However, I don’t think there’s a magical window in which carbohydrates suddenly become beneficial. Your total food intake throughout the day, adequate recovery, and consistency matter more than hitting an exact minute-by-minute schedule.
I also like to walk for at least 10 minutes after meals, especially when my carbohydrates aren’t centered around my workout. Walking helps my muscles use glucose for energy and can reduce the rise in blood sugar after eating. Over time, regular physical activity can improve insulin sensitivity, meaning my cells respond more effectively to insulin. I also see this as a simple way to support my overall health while pursuing muscle growth and leanness, since staying active throughout the day complements resistance training and recovery.
I also love having ice cream later in the evening. It’s an enjoyable way to get carbohydrates along with dairy, which provides nutrients like calcium and protein, depending on the type. I like the idea of including carbohydrate-rich foods later in the day because my muscles use glycogen as fuel during training, and eating carbohydrates afterward helps replenish those stores. However, replenishing muscle glycogen isn’t limited to a specific time of day, and your body can restore both muscle and liver glycogen from carbohydrates throughout the day. I don’t think you need to avoid ice cream just because it contains sugar. It can absolutely fit into a balanced diet, and I enjoy being able to eat foods I love while supporting my training and recovery.
Ultimately, I want my carbohydrate intake to support my lifestyle rather than control it. I don’t believe you need to micromanage every blood sugar response or avoid carbohydrates when you’re not training. Your body still needs energy throughout the day, and a sustainable approach matters more than trying to optimize every little detail.
3. What My Meals Actually Look Like
When it comes to putting these ideas into practice, I have a few meals and habits that I personally enjoy. These are the foods I like using to fuel my training, and they make getting enough carbohydrates convenient and enjoyable.
Before my workout: About two hours before training, I like having a meal containing pasta. This gives me time to digest before I start lifting. Then, around 30 minutes before my workout, I like having a bowl of cream of rice with raw honey and Rice Krispies. I enjoy this combination because it tastes good, provides easily digestible carbohydrates, and doesn’t leave me feeling too full. I sometimes add whey protein mixed with milk and a little fat-free whipped cream. I generally prefer keeping this meal relatively low in fat because high-fat meals can slow digestion, which isn’t always ideal when I’m eating shortly before training.
During my workout: I like sipping on a shake containing 20 grams of dextrose throughout my workout. Dextrose is essentially glucose, so it’s a convenient way to consume carbohydrates. For me, it’s an easy addition to my training routine. Carbohydrates consumed during exercise can be useful for longer or particularly demanding sessions, although not every workout requires them.
After my workout: When I get home, I like having sweet potatoes as part of my meal. They’re a delicous source of carbohydrates I also enjoy pairing carbohydrate sources with protein to support muscle recovery. I don’t think post-workout nutrition needs to be complicated; a satisfying, balanced meal works well. On the rare occasion that I finish my workout two hours before dinner, I'll opt for a protein shake with dextrose to get some protein and carbohydrates in before my next meal.
Throughout the day: I enjoy beef and rice as a staple meal because it provides protein, carbohydrates, and other important nutrients. I also love orange juice, which contains naturally occurring sugars and provides vitamin C and other nutrients. I don’t think orange juice needs to be avoided simply because it contains sugar. At the same time, I recognize that whole oranges provide more fiber and tend to be more filling, so both can have a place in a balanced diet.
My overall philosophy is simple: I want to enjoy my food, fuel my workouts, recover well, and build habits that I can maintain. I don’t believe carbohydrates/sugar automatically make a diet unhealthy. Instead of fearing them, I think it’s more useful to understand what they do, choose foods that work for your needs, and focus on the bigger picture of your nutrition.
Very interesting -i especially enjoy the recipes & photos
Looking forward to future posts
Great first post