Carbs and Your Body: The Real Deal on Energy, Weight, and Performance

What Are Carbs and Why Do We Need Them? ⚡️

Carbs are your body’s main fuel. After eating, your body turns carbs into glucose. This powers your muscles, brain, and cells. Without enough carbs, your energy drops. You feel tired, weak, and lose focus—especially during workouts.

There are two main types:

• Simple carbs: Found in sugar, candy, and fruit juice. They digest fast and spike blood sugar.

• Complex carbs: Found in whole grains, veggies, and legumes. They digest slower and give steady energy.

Your body stores glucose as glycogen in your muscles and liver. Every gram of glycogen holds about 3 grams of water. So, eating more or fewer carbs affects your weight by changing water levels.

Carbs in Cutting vs. Bulking: What’s the Difference?

Cutting (Fat Loss) ⚖️

Cutting means eating fewer calories than you burn. Many people lower their carbs when cutting. This helps:

• Drop water weight fast.

• Reduce hunger (for some).

• Control calories more easily.

But eating too few carbs has downsides. You may feel tired, lose strength, or slow your metabolism. Your mood can also suffer.

Bulking (Muscle Gain)

Bulking means eating more to build muscle. Carbs are key in this phase. They:

• Refill muscle glycogen after workouts.

• Give energy for heavy training.

• Boost insulin, a hormone that helps muscle growth.

Eat enough carbs with protein and fats to grow muscle the right way.

How Carbs Affect Mood and Energy

Carbs boost serotonin, a chemical that makes you feel good. When you eat carbs, your body makes more insulin. This helps tryptophan enter the brain and increase serotonin.

Low-carb diets can lower serotonin. This causes mood swings, tiredness, and brain fog—also known as “hanger.”

Carb Myths—Busted

Myth 1: Carbs Make You Fat
Eating too many calories makes you fat—not carbs alone.

Myth 2: All Carbs Are Bad
Complex carbs are full of fiber, vitamins, and minerals. They help with energy and digestion.

Myth 3: Everyone Should Eat Low-Carb
People are different. Some feel great on low-carb diets. Others need more carbs to perform well.

Myth 4: Carbs Are Only for Energy
Carbs also help your brain, gut, and hormones.

Carb Timing: When to Eat Them ⏰

Before your workout: Carbs fuel your session.
After your workout: Carbs help recovery and refill glycogen.
Throughout the day: They keep energy and focus steady.

Skipping carbs before or after training can hurt your performance.

Best Carbs for Your Diet ✅

• Whole grains (oats, quinoa, brown rice)

• Starchy veggies (sweet potatoes, pumpkin)

• Legumes (beans, lentils)

• Fruits (bananas, apples, berries)

• Vegetables (carrots, broccoli)

Limit refined carbs and added sugars. They cause energy crashes and may lead to fat gain.

How Many Carbs Do You Need?

It depends on your:

• Activity level: More active = more carbs.

• Goals: Cutting = fewer carbs. Bulking = more.

• Metabolism: Some people burn carbs faster than others.

Most active people need 3–7 grams per kilogram of body weight per day.

Final Advice from Coach Hamza Kafawin

Carbs aren’t bad. They’re essential. Focus on balance and quality. Use carbs wisely—whether you’re cutting or bulking.

✅ For custom workout plans and diet tips, follow me on Instagram: @hamza.kafawin

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