It’s the last week of being more serious and sharing information about what each macro-nutrient superpower is. I hope you’ve found it helpful and have managed to apply some of it to your weekly planning and meals.
This last one brings up a lot of questions and concerns, so I think it’s important to understand more about why carbohydrates are useful and not the enemy.
Many consultations and conversations I’ve had, have started with “oh carbs are really bad for you, I don’t eat them”.
This is coming from people, who are predominantly sat in gyms, wondering why they’re not getting fitter, faster or stronger.
If you are an active person, carbs are great. If your goals are performance and strength based, they are essential.
But, there should be some consideration to what carbs include and which ones are better for you than others.
Carbs are sugar. Simple table sugar - glucose.
You get more complex carb options, for example, whole grains (brown/wholewheat rice, pasta, bread, oats, bulgar) which include a higher percentage of fibre and are great for your gut and making sure your bowel movements are regular.
You can get ‘healthier’ sugars from fruit - fructose. Which are a much better choice than gorging on Haribo.
You get sugars in dairy products - lactose. Which people can be intolerant to.
Consume each of these in moderation and you shouldn’t have too many problems. The trouble comes when we start adding more simple and processed carbs, for example, white bread, biscuits, cake, sweets, and crisps. If it has a long shelf life, it’s unlikely to make you feel great.
That doesn’t mean to say you shouldn’t include them from time to time. You’re a human being that enjoys food and the occasional sweet treat and simple pleasure. The emphasis, however, is on the occasional.

Carbs have a huge role in our daily life, both from an activity perspective and learning and concentration one. Glucose is the only energy source that can pass the blood-brain barrier, therefore it is the sole fuel for the brain to make decisions, learn new information and stop you from punching someone in the face. So consider carefully when you choose to cut it out.
It is also the body's preferred energy source for activity. It is released quickly into the bloodstream and circulates to get us moving. It is particularly effective through short hit sessions, weightlifting and in long runs when you hit a hill or a tough stretch.
Are you worried about over-consuming carbs but want better gym results? Add them to your snack/meal before and after training.
This is going to give you the biggest bang for your buck!
Having them pre-training will help you feel energised and push longer than if you had nothing. Think banana, gluten-free toast and jam, other preferred fruit, or a delicious bagel.
Meanwhile, having them after training, combined with a good protein source (discussed a couple of weeks ago) will help you maximise your strength and fitness gains. It helps activate the benefits of protein and encourages better recovery.
You’ve probably worked it out based on what I’ve just said, but in case not. If you’re looking for:
Better performance in the gym - eat more carbs, especially before your sessions
Bigger muscles and numbers on the bar - eat more carbs, frequently, at every meal
A shift in body composition - time your carbs around training, alongside frequent protein
A drop in body weight or body fat - consume some carbs, but focus them on your training so you have more energy to push harder and get better results
Are you still wondering what you should be eating?
First of all, add in more veggies: these are essential for micro-nutrients and therefore, better overall health
General increase
Diversity - eat a range of colours - it keeps it exciting!
Try something you’ve never tried before
From there, swap your simple carbs for more complex ones:
Wholemeal versions
Try bulgar, couscous, quinoa, oats
Don’t forget potatoes
Fruit
Sometimes the problem we have isn’t with the carbs themselves, but with what they are cooked or preserved in.
Layers of oil
Copious amounts of salt
Smothered it sugar
So what can we do?
Swap bottles of oil for spray oil to reduce the volume
Swap salt for other flavours and seasoning - garlic, paprika, mixed herbs
Cut down the amount of sugar you use - for example in home baking, most recipes don’t need the amount they say - cut it by a third to half and see if you notice the difference

There’s a start for you to get moving and adding different carb options to your day! Update me on how you get on :)
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