25/08/2026
⚡ Nutrition Series #18 - Carbohydrates & Training – Why your body needs fuel
Carbohydrates have had a difficult reputation over the years.
Low-carb diets and the idea that "carbs make you fat" have led many people to believe they're something we should automatically avoid.
But if you exercise regularly, carbohydrates can play an important role in fuelling your training and supporting recovery.
When we eat carbohydrate, much of it is eventually broken down into glucose. This can be used for energy or stored as glycogen in the muscles and liver, ready to be called upon when we need it.
🏋️ And what about strength training?
Protein gets most of the attention when we talk about building muscle – but protein isn't the primary fuel for your workout.
A simple way to think about it is:
⚡ Carbohydrate helps fuel the work.
💪 Protein helps support muscle repair and adaptation.
The harder or longer you're training, the more important carbohydrate availability can become.
🍚 So which carbohydrates should you choose?
There's no single "best" carbohydrate.
Oats, potatoes, rice, pasta, wholegrains, fruit, beans and pulses can all have a place in a balanced diet.
Many also provide fibre, vitamins and minerals, so rather than thinking of carbohydrates as simply "good" or "bad", think about the quality of your overall diet and what you're asking your body to do.
⏱️ Does timing matter?
For most everyday training, you don't need complicated sports nutrition.
Eating some carbohydrate before a demanding session can help ensure fuel is available, while carbohydrate afterwards can help replenish the glycogen you've used.
Combine it with a quality source of protein and you have a simple recovery meal.
Think:
🍚 Chicken, rice & vegetables
🥔 Salmon, potatoes & greens
🥣 Greek yoghurt, oats & berries
🍳 Eggs, wholegrain toast & fruit
🔥 And no, carbohydrates don't automatically make you fat.
Changes in body weight are strongly influenced by your overall energy balance over time.
The aim isn't to eat as much carbohydrate as possible – or as little as possible.
It's to eat an appropriate amount for your body, your activity levels, your training and your goals.
🎯 THIS WEEK'S SIMPLE ACTION
Before your next training session, ask yourself:
"Have I actually given my body some fuel to train?"
It could be as simple as adding a banana, some oats, wholegrain toast, rice or potatoes to the meals you already eat.
Food isn't only about calories. It's also fuel for what you're asking your body to do.
