In addition to being certified in personal training for strength, hypertrophy, power, changing body composition and athletic development, I am also certified by some of the best organizations in the world in nutrition coaching and weight loss. I spend countless hours disabusing my clients of the notion that carbs are bad and need to be cut out of their diets.
Carbohydrates are often misunderstood in the world of fitness and nutrition. While some people see them as the enemy, they are actually a crucial macronutrient—especially for individuals engaged in strength training. Whether you're a powerlifter, bodybuilder, or someone looking to build muscle and improve performance, carbohydrates play a vital role in fueling workouts, enhancing recovery, and optimizing muscle growth.
Why Carbohydrates Matter in Strength Training
Carbohydrates are the body's primary source of energy. During strength training, your muscles rely heavily on stored carbohydrates, known as glycogen, to power through intense lifting sessions. Without sufficient carbohydrate intake, performance can suffer, recovery can slow down, and muscle-building potential may be compromised.
1. Carbohydrates Fuel Intense Workouts
Strength training involves short bursts of high-intensity effort, which primarily rely on glycogen stores. When you perform exercises like squats, deadlifts, and bench presses, your muscles require immediate energy. Glycogen stored in the muscles provides this quick-access fuel, allowing you to lift heavier and perform more reps efficiently.
Without enough glycogen, you may experience early fatigue, reduced endurance, and decreased workout intensity. This can limit progressive overload, which is essential for muscle growth and strength development.
2. Supports Muscle Recovery and Growth
Post-workout nutrition is critical for muscle recovery, and carbohydrates play a key role in this process. After an intense strength session, muscle glycogen stores become depleted. Consuming carbohydrates post-workout helps replenish these stores, preventing muscle breakdown and supporting recovery.
Additionally, carbohydrates stimulate the release of insulin, a hormone that aids in transporting nutrients (such as amino acids from protein) into muscle cells. This process promotes muscle repair, reduces soreness, and accelerates recovery.
3. Prevents Muscle Breakdown
When carbohydrate intake is insufficient, the body may break down protein (including muscle tissue) for energy. This process, known as gluconeogenesis, can hinder muscle growth and reduce overall strength gains. By ensuring adequate carbohydrate intake, you spare protein for its primary role—muscle repair and growth—rather than energy production.
4. Enhances Performance and Endurance
While strength training focuses on lifting heavy weights, endurance is still important. Training sessions can last anywhere from 45 minutes to two hours, and maintaining energy levels is crucial. Carbohydrates help sustain endurance, allowing for more productive workouts, better technique, and improved overall performance.
5. Supports Hormonal Balance
Carbohydrates influence important hormones related to strength training and muscle growth. Low carbohydrate intake can increase cortisol (the stress hormone), which may lead to muscle breakdown and hinder recovery. Carbs also help maintain proper levels of testosterone and growth hormone—both essential for muscle repair, growth, and strength.
Best Carbohydrates for Strength Training
Not all carbohydrates are created equal. It's essential to focus on quality sources that provide steady energy and support recovery. Here are some of the best carb sources for strength training:
Complex Carbs (Slow-Digesting, Long-Lasting Energy)
Oats
Brown rice
Sweet potatoes
Quinoa
Whole wheat bread and pasta
Simple Carbs (Fast-Digesting, Best for Pre/Post-Workout)
Fruits (bananas, berries, oranges)
White rice
Honey
Dextrose-based supplements
How Much Carbohydrate Do You Need?
Carbohydrate needs vary based on training intensity, body composition, and goals. As a general guideline:
Moderate training (3-5 days per week): 3-5 grams of carbs per kilogram of body weight
Intense training (5-6 days per week): 5-7 grams of carbs per kilogram
Extreme training (competitive athletes): 7-10 grams per kilogram
For a 75 kg (165 lb) individual engaging in strength training, this equates to 225-525 grams of carbohydrates per day, depending on intensity.
Timing Your Carbohydrate Intake
To maximize performance and recovery, carbohydrate timing is key:
Pre-Workout (30-60 minutes before): A mix of complex and simple carbs for sustained energy (e.g., oats with banana, whole wheat toast with honey).
Post-Workout (within 30-60 minutes after): Fast-digesting carbs to replenish glycogen (e.g., white rice, fruit, or a carb shake).
Throughout the day: Steady intake of complex carbs to maintain energy levels and support muscle-building.
Conclusion
Carbohydrates are essential for strength training, providing energy, supporting recovery, preventing muscle breakdown, and enhancing performance. Instead of fearing carbs, athletes and lifters should embrace them as a vital part of a balanced diet. By consuming the right types of carbohydrates at the right times, you can optimize strength gains, muscle growth, and overall athletic performance.
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