Quick Preface
I am not for keto diets. Simply don’t like them, and the idea of demonizing an entire macronutrient seems silly to me. Many people will look at the anti-fat movement of the 80s, scoff, and then turn around and do the same thing to carbs.
Doesn’t make sense.
I’m also not a doctor! Always double-check with a medical professional if you’re unsure of what to do.
The Case for Carbs: Balance and Consistency
What I am for is balance and consistency, and I’ve found that eating (oh so beautiful) carbs makes this so much easier. Carbs also help build muscle, retain muscle, AND burn fat.
How Carbs Help Build Muscle
Carbohydrates (or in this case, glucose, the most broken-down form of carbs) are the body’s preferred source of energy. Energy is pulled from glucose through two systems: glycolysis and the Krebs cycle. I won’t go into detail here, but basically: CARBS = ENERGY.
Now, let’s say you don’t have enough carbs in your system. After depleting the small amount of glucose stored in the liver and muscles, our body has to take protein, broken down into amino acids, and go through a process called gluconeogenesis, where the amino acids are transformed into glucose (lactate and glycerol are also used for this process, but that’s not the point here).
So if you don’t have enough carbs, your body uses protein/amino acids to make energy. So if you’re using amino acids for energy, what is used for muscle? You’d have to eat an incredible amount of protein to have enough to build muscle. Now, I enjoy meat like any other red-blooded American, but I’m not necessarily interested in eating pounds and pounds of meat and protein powder to get enough for muscle growth and energy production.
Eating enough carbs allows your body to spare protein from energy creation and repair the damaged muscles from your training.
Carbs Help Reduce Stress
Think about some of your guilty foods: cupcakes, donuts, pumpkin bagels (my current simple carb of choice) – why do you like them? There’s something about them that just helps you… relax, amirite?
Well, there’s science behind this. Carbohydrates help reduce stress by stimulating the production of serotonin. This hormone helps us keep a stable mood, makes us happy, and gives us a general well-being sensation.
Carbs also reduce cortisol, the stress hormone. Now, quick note, you need some levels of cortisol for regular function, but too much (like anything) is a bad thing. When you think about dieting, what’s a big thing that pops up? How stressful it is (cortisol). So by eating your carbs, you’re aiding your mental well-being (determination, will power, etc.) by promoting serotonin production and reducing cortisol. The less stress surrounding any activity, the more sustainable it is. Simple.
Carbs Help Burn Fat
“Fat burns in a Carbohydrate Flame,” is a quote you may or may not have heard in the past. Long story short, your body uses carbohydrates to help burn fat for fuel. By having enough carbs, your body can continue the normal metabolic processes unimpeded. Not having enough carbs means it can slow these processes down over time and lead to reduced fat loss – the whole reason we’re dieting.
Carbohydrates also aid in muscle contraction. Seems like an odd little thing to throw in there, but keep in mind, when you’re exercising, you want the best quality reps and movement to get the most out of your time. Having enough carbs helps your body function to its peak ability, getting the most bang for your buck.
Another little caveat to remember is that eating your carbs helps build muscle, right? The more muscle you have, the higher your basal metabolic rate (you can eat more without gaining weight). I’m sure most people are similar in the fact that we all LOVE to eat. Why wouldn’t you want to be able to eat more without gaining weight?
Which Carbs and How Many?
It’s easy enough for me to simply shout to eat more carbs, but when it comes to each individual, nuance plays a nice little role. It honestly depends on you, if you have any metabolic issues (talk to a doctor!), and what you like. The range I’ve seen consistently is 0.3 g – 5.0 g of carbs per pound of body weight. This is all dependent (also) on your calorie limit and activity level. Do you need to eat 5 grams per lb of body weight if you work in an office and don’t work out? Not at all, that seems a bit much. Can you eat 5 grams/lb of body weight if you’re cutting at 1750 calories a day? No. That wouldn’t leave enough room for protein or fats at a healthy level. You have to find the right balance for you and your activity level (quick takeaway: higher activity level means higher carbs!).
Which carbs then? Well, that, too, depends on you. If you have any metabolic issues, I’d be hesitant to advise you to go and eat up on some pumpkin bagels. For general recommendations though, I’d always suggest complex sources (whole grain, whole wheat, vegetables, rice, etc.). This makes sure there aren’t any crazy surges or crashes in your insulin levels, and you have a steady rate of energy throughout the day.
There is also the idea of how many carbs at what points during the day (around training, later in the day, before bed, etc.) but we can cover that another time (gotta keep you coming back ;) ).