Let’s get one thing straight here. Carbohydrates are not bad for you. After all the bad press carbohydrates have received since the introduction of numerous fad diets, people tend to generalize carbohydrates as “bad” foods. This is not true. The real problem is larger portion sizes and lack of physical activity. If you are consuming excessive amounts of carbohydrates but you aren’t burning those calories off, the carbohydrates are stored on your body causing weight gain. It goes back to the age-old principle of calories in equaling calories out.

A carbohydrate is a food that when digested is broken down into glucose, or blood sugar. The body uses that sugar for energy to fuel muscles and the brain. As an athlete, regardless of your level of competition, your body needs glucose to train, race, and recover. If you are not eating enough carbohydrates, you are running on empty. There are two kinds of carbohydrates: simple and complex. Simple carbohydrates provide the body with quick energy but few other nutrients. Complex carbohydrates provide the body with energy and other nutrients such as vitamins, minerals, and fiber. Glycogen is another form of complex carbohydrates. Glycogen is not found in food. It is the stored form of glucose, which we get from our diet. Glycogen is stored in the liver and muscle tissue and is used for short bursts of energy or at times when you may skip a meal. If you aren’t providing your body with adequate carbohydrates, the glycogen stores will become depleted resulting in poor athletic performance or general feelings of tiredness and fatigue.

To maintain your glycogen stores you must eat carbohydrates. How much you need is dependent on the type of athlete you are and the intensity in which you train. Other factors such as work and family life that place high-energy demands on some individuals need to be considered also. A healthy recommendation is to distribute your total calorie intake daily between carbohydrate, protein, and fat. Of your estimated daily caloric needs, keep in mind about 60% of those calories should come from carbohydrates, 15% from protein, and 25% from fat. If math doesn’t interest you, use the Food Guide Pyramid. Whole grains, cereals, pastas, and rice are the basis of good nutrition, and the USDA recommends including 6-11 servings everyday. Carbohydrates are not the enemy! We need them to power through the next workout or race, or even just to get through the workday. Knowing this now, I hope the next time you want to kick back after a hard workout with a bowl of popcorn and your favorite movie you will.