Repeat after me – Carbs are not my enemy. Carbs are my friend. Carbs give me energy.
Carbohydrates (‘carbs’) are the bodies preferred source of energy, both as it is metabolised, as well as in its storage form in the muscles and liver. We all love having energy right?! When adequate carbohydrates are not present in the diet, the body is forced to use fat as a fuel source, followed by protein. It is for this reason that the consumption of carbs and fats can assist in the maintenance of muscle mass.
Fiber is also derived from carbs. Fiber is essential for healthy digestion. Carbohydrates are found in fruit, vegetables, breads, grains products, sugar and sugar-based products.
Some high quality sources of carbohydrates, per 100g are listed below –
Oats 64g
Wholegrain Bread 41g
Brown Rice 23g
Banana 23g
Sweet Potato 21g
Quinoa 21g
Apple 14g
Orange 12g
As the primary job of carbs in the body is to provide energy, each person’s activity levels will have a significant influence on their daily carbohydrate needs. For example, think about the difference in energy needs of an endurance athlete versus a person that works a desk job and goes to the gym a couple of times per week.
Given this example you can see how there is no one fits all on the amount of carbs to be consumed, however it does tend to mean that the more active you are, the more carbs should be dedicated to your daily macro split.
What many people don’t realise is that you tend to get a mixture of macronutrients in the foods you eat, for example in a serve of whey protein you get more than just protein, you will also get a few grams of carbs and fats (this varies from brand to brand). Or in a serve of oats you could get 4.5g protein along with 29g of carbs (and just 1g of fat).
Repeat after me – Carbs are not my enemy. Carbs are my friend. Carbs give me energy.