How to have carbs for exercise without adding weight

Carbs vs Fats: Fuelling the Body

When we are at rest, our body has a low energy demand and relies primarily on fats for energy. This is because the body’s basal energy requirements — such as maintaining vital functions like breathing and circulating blood — can be met by the slow, steady release of energy that fats provide.

However, things change dramatically once you start to exercise, especially at a high intensity. The body needs energy quickly and efficiently to keep up with the increased demands of your muscles. At this point, the body switches to using stored carbohydrates, or glycogen, as its primary fuel source. Glycogen, stored in the liver and muscles, is quickly broken down into glucose, which can then be used to generate ATP — the body’s energy currency rapidly.

The body relies heavily on carbohydrates during high-intensity activities like sprinting, weightlifting, or vigorous exercise. So your glycogen stores are rapidly depleted and need to be adequately replenished. Consuming high-quality carb food sources to replenish your glycogen levels include dairy, vegetables, fruits, beans, legumes, grains, millet and honey.

Optimising Carb Intake for Performance

Here’s a general guideline for carbohydrate intake based on different activity levels, assuming that you’re in a healthy range of body weight and are within a healthy body fat range of 20 per cent.

• • General active population: 3-5 grams of carbohydrates per kg of body weight per day.
  • Athletic performance or muscle gain goals: 5-8 grams/kg of body weight per day.
  • Endurance sports or marathon training: 8-12 grams/kg of body weight daily.

The Balance Between Carbs and Fats

While carbohydrates are crucial for performance, balancing them with dietary fats is equally important. As your carb intake increases, your fat intake should adjust accordingly. This balance is critical, as your total energy intake must match your body’s energy expenditure, whether your goal is weight loss, maintenance, or muscle gain. Consuming excess calories from a diet rich in both carbs and fats can lead to weight gain.

Therefore, in your diet’s overall scheme, protein intake in grams must be prioritised and appropriately provisioned, followed by provisions for energy intake, carbs + fats. For those who are less active, diabetic or carry more body fat, carb needs are lower—typically between 1.5 and 3 grams per kg of body weight. Balance is essential and individual conditions should guide your dietary choices.

(Thakkar is a functional medicine expert)