Carbohydrates for Muscle & Strength

Today we are diving into the wonderful and crazy world of carbohydrates.

Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery.

Key Takeaways

If You're Confused About Protein Powder:

1. Inform yourself about the science and what the research is saying about different types of supplemental protein
2. Look for a protein powder that is third-party tested and will give your body what it needs
3. Learn how to read the label so that you can make an informed decision when shopping in-store or online

Many Women Are Missing Out on Carbohydrates

When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on.

If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs.

Carbohydrates Are Your Friend

We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing.

Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here.

What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page.

In This Episode

• The problem with the ‘low carb high fat’ approach that has become popular among the peri-menopause crowd (7:52)
• Understanding the science behind what your body requires on a daily basis (14:28)
• Sex-specific considerations when it comes to carbohydrates for female athletes (18:07)
• Carbohydrate ranges for strength athletes or short intense training sessions (20:54)
• The importance of support and guidance when it comes to bridging the gap in your nutrition (27:12)

Quotes

“When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions  DM’s from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23)

“As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42)

“This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05)

“Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19)

“This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58)

Featured on the Show

Apply for Strength Nutrition Unlocked Here

Carbohydrates for Women Athletes Article

Find the full show notes here

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Related Episodes

FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims

FYS 392: Understanding Total Daily Energy Expenditure