Understanding Carbs
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- September 7, 2025
Carbohydrates often get a bad rap in popular diet culture. Branded as the villain behind weight gain and energy crashes, many people turn to low-carb or carb-free diets in an attempt to improve health. But not all carbs are created equal—and when used wisely, they’re a powerful source of fuel, especially for active individuals.
What Are Carbohydrates?
Carbohydrates are one of the three macronutrients (alongside protein and fat) that your body needs in significant amounts. They break down into glucose, which is your body’s primary energy source. Complex carbs like whole grains and vegetables offer steady energy, while simple carbs like sugar and white bread spike blood sugar quickly.
The Role of Carbs in Health and Performance
Carbs are essential for:
- Energy production: Particularly important during exercise, brain activity, and daily movement.
- Muscle recovery: Carbohydrates help replenish glycogen stores after workouts.
- Digestive health: Fibre-rich carbs support a healthy gut and regular digestion.
- Mood and cognitive function: Your brain relies heavily on glucose for focus and mood regulation.
Whole-food carbs like oats offer sustained energy and support recovery.
Good Carbs vs. Bad Carbs?
It’s not about good vs. bad—it’s about context and quality. Whole-food sources like sweet potatoes, legumes, fruit, and whole grains offer fibre, vitamins, and minerals. Ultra-processed carbs (think crisps, pastries, sugary drinks) offer little nutritional value and can spike energy and insulin levels quickly.
Aim to build meals around slow-digesting, nutrient-dense carbohydrates for the best long-term results.
How Much Should You Eat?
There’s no one-size-fits-all approach. Factors like activity level, age, goals, and health conditions all influence your carbohydrate needs. As a general guide:
- Active individuals may benefit from 45–65% of their calories from carbs.
- Low-activity individuals may feel best closer to 30–40%.
Consulting a registered nutritionist or dietitian can help personalise your intake.
Smart carbs fuel movement, recovery, and long-term health.
- About the Author
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Richard Branson is a fitness and wellbeing enthusiast with a passion for HYROX, cycling, and technology. He shares insights at the intersection of performance, wellbeing, and innovation.
