Carbohydrates are often blamed for weight gain, but the reality is that weight gain is due to excess calories, poor quality of food and inactivity. Carbohydrates, consumed appropriately, are essential for those looking to improve their performance and maintain good health in the long term.
Breaking the myth
The popular saying “carbohydrates make you fat” ignores the fact that moderate and planned consumption is vital. Very low-carbohydrate diets can lead to rapid weight loss, but this is mostly due to the elimination of water and glycogen depletion, without achieving lasting changes. When they are reintroduced, it is common to regain the lost weight or even increase body fat.
Energy and recovery
For intense workouts, carbohydrates are the primary source of energy. Eating easily digestible options—such as white rice or fruit—before exercise improves performance and helps prevent fatigue. Additionally, after exercise, replenishing muscle glycogen through adequate carbohydrate intake speeds recovery and prepares the body for the next effort.
Hormonal balance and mental well-being
A balanced carbohydrate intake supports proper hormonal function. Excessively restrictive diets can alter key hormone levels, affecting both men and women. Maintaining an adequate minimum carbohydrate intake helps regulate insulin and other hormonal components, essential for muscle synthesis and general well-being. Including healthy carbohydrates in the diet also allows you to enjoy a variety of foods without feelings of guilt, which contributes to a positive relationship with food.
A sustainable strategy
Incorporating quality carbohydrates strategically—for example, pre- and post-workout—offers a sustainable solution to enhance performance, recovery, and hormonal balance. This approach, rather than restrictive diets, facilitates lasting physical transformation and promotes overall health.
Conclusion
Far from being enemies, carbohydrates are essential allies for those seeking optimal performance and a healthy life. Their planned consumption not only boosts energy and accelerates recovery, but also maintains hormonal balance and encourages unrestricted enjoyment of food. Adopting a balanced and sustainable nutritional strategy is key to transforming the relationship with food and achieving long-term goals.