What Are Carbs?

Carbohydrates, also referred to as carbs, are one of the body's main sources of energy.

When carbohydrate is consumed, the body breaks down most of it into glucose, which is then used to supply the body with energy or stored for future use.

Carbohydrates can be found naturally in grains, fruits, vegetables, legumes, and dairy products.
It can also be found in many processed foods.

Some common carbohydrates include:

Rice, Roti and other wheat products, Oats, Potatoes, Sweet potatoes, Fruits, Beans and lentils, Corn, Bread and Pasta

Why Does Your Body Need Carbs?

Your body needs energy to keep doing stuff all day, whether it's sitting at the computer, taking a walk, studying for your next biology test, or lifting weights at the gym.
Carbohydrates can help supply the energy the body needs.

For people who like to work out, carbs can be very helpful because the body stores extra carbohydrates as glycogen in the muscles and liver, which can be broken down for energy during physical activity.

That's probably why you feel so sluggish during your morning jog after a carb-deficient breakfast.
Carbohydrates are also needed for normal brain function because the brain uses glucose for fuel.

How Many Carbs Do You Need Every Day?

Your body may require more or less, depending on age, size, level of physical activity, how often you work out, intensity of your training, overall diet and fitness goals.

A person who is sedentary will have different carbohydrate needs than an athlete who leads a very active lifestyle.

Rather than focusing on a particular number of carbohydrates, it might be more helpful to evaluate your overall diet and level of activity. If you are working out regularly, carbohydrates can be a very important part of a balanced diet rather than something to avoid.

Which Foods Are Good Sources of Carbohydrates?

One of the easiest ways to improve your carbohydrate intake is to focus on a variety of whole and minimally processed foods.

Whole Grains

Whole grains can provide carbohydrates along with other nutrients.
Examples include: Oats, Brown rice, Whole wheat, Quinoa, Whole-grain bread

Fruits

Fruits are another natural source of carbohydrates.
Bananas, apples, oranges, mangoes, grapes, and dates all contain carbohydrates along with other nutrients.

Vegetables

Not every vegetable is high in carbohydrates, but foods such as potatoes, sweet potatoes, corn, and peas can contribute carbohydrates to your diet.

Simple vs Complex Carbohydrates: What's the Difference?

Simple Carbohydrates

Simple carbohydrates include foods containing sugars. Some naturally occurring sugars are found in fruits and milk, while added sugars are found in foods such as sweets, sugary drinks, and desserts.

This does not mean every food containing simple carbohydrates needs to be avoided. The overall diet and portion size matter.

Complex Carbohydrates

Complex carbohydrates are found in foods such as oats, whole grains, potatoes, beans, and legumes.

Many of these foods also provide fibre and other nutrients, making them useful choices as part of a balanced diet.

Are Carbs Important for Muscle Building?

Yes, carbohydrates can be useful when you are trying to build muscle.
Building muscle requires more than just protein. Your training, total calorie intake, carbohydrates, fats, sleep, and recovery all play a role.
Carbohydrates can provide energy for demanding workouts, which can make it easier to train consistently.
And as we discussed in our previous article on Why Is Consistency More Important Than Intensity in Fitness?, long-term progress depends heavily on maintaining good habits over time.

How Can You Include Carbs in a Balanced Diet?

You can eat a balanced diet without having to make it complicated.
Some examples of good food combinations are:

Oats+ milk+ and fruit,
rice+ dal+ veggies,
roti+ paneer+ salad,
sweet potato +eggs,
Brown rice+ chicken+ veggies.

Frequently Asked Questions

Are carbohydrates necessary for the body?

Yes, because they are an important source of energy, which can be particularly useful during physical activity.

What are the best sources of carbohydrates?

The best sources of nutritious carbohydrates are oats, rice, whole grains, fruits, potatoes, sweet potatoes, beans, lentils, etc.

Should I avoid carbohydrates if I want to lose weight?

No, because weight management is affected by how many calories you consume and expend, how physically active you are, and what you eat, not a particular nutrient like carbohydrates.

Are carbohydrates good before a workout?

Yes, because foods that contain carbohydrates can provide you with the required energy to perform a prolonged or intense workout.

Can I eat carbohydrates and still build muscle?

Yes, because a diet that contains carbohydrates can fuel your muscles during your workout. To build muscle, it is important to include weights or resistance training, protein in your diet, and a well-rounded diet and lifestyle.