Carbohydrates: Friend or Foe? Fitt Macronutrient Series Part 2

“Carbs make you fat.” You’ve probably heard it a hundred times—but it’s just not true.

Carbohydrates are your body’s preferred energy source. They fuel your brain, muscles, and metabolism, and they play a critical role in recovery, hormone regulation, and even mood.

For women, carbs are especially important for:

Supporting hormone balance — Too few carbs can disrupt thyroid function and increase stress hormones like cortisol.

Fueling strength and endurance — Carbs are your main source of quick energy for workouts, runs, and long days on your feet.

Improving recovery — After training, carbs help replenish glycogen stores and repair muscle.

Boosting mood and focus — Carbs increase serotonin production, helping you feel calm and mentally clear.

In short: carbs aren’t your enemy—they’re your energy.

What Carbs Actually Do in Your Body

Think of carbohydrates as your body’s gasoline.

When you eat carbs, they’re broken down into glucose—the fuel your cells use for energy. Any excess is stored as glycogen in your muscles and liver, waiting to be tapped when you train hard, think deeply, or even chase after your kids.

Here’s what carbs help you do:

• Power your workouts and daily activity

• Feed your brain and nervous system

• Regulate hormones and metabolism

• Support recovery and better sleep

• Preserve lean muscle during fat loss phases

  
  

Without enough carbs, your body will look for energy elsewhere—often breaking down muscle tissue or slowing your metabolism to conserve fuel.

The Truth About “Good” and “Bad” Carbs

Let’s be clear: carbs aren’t inherently good or bad. But some nourish your body better than others.

Whole, complex carbs digest slowly and give you steady energy, while refined carbs digest quickly and can cause energy crashes.

Better-for-you carbs include:

• Oats, quinoa, and brown rice

• Sweet potatoes, squash, and beets

• Lentils, beans, and chickpeas

• Fruit (especially berries, apples, and bananas)

• Whole-grain bread, pasta, and wraps

  
  

Limit (not eliminate):

• Candy, baked goods, pastries

• Sugary cereals

• Soda and sweetened drinks

• Processed white bread and chips

  
  

Pro tip: you don’t have to cut out fun foods entirely—just be intentional. A donut won’t derail your goals, but relying on donuts for breakfast might.

How Many Carbs Do Women Really Need?

Carb needs vary depending on your activity level, goals, and metabolism.

Here’s a general guide:

• Low activity (sedentary or light exercise): 1.5–2 g carbs per kg body weight

• Moderate activity (3–5 workouts per week): 3–5 g carbs per kg

• High activity (intense training or endurance): 5–7 g carbs per kg

  
  

Example: A 150-pound (68 kg) woman training 4–5 times a week might thrive around 200–300 grams of carbs daily.

It’s not about perfection—it’s about fueling your goals.

Timing Your Carbs for Best Results

Carb timing can make a big difference in how you feel and perform.

Before your workout: Have carbs + protein (like oatmeal with protein powder or rice cakes with peanut butter) to boost energy and endurance.

After your workout: Combine carbs + protein again to replenish glycogen and repair muscle (like chicken and rice or a protein shake with banana).

Throughout the day: Include carbs with each meal for steady energy, better mood, and fewer cravings.

Common Carb Myths—Busted

MYTH: “Carbs make you fat.”

TRUTH: Eating too many calories—from any source—can lead to fat gain. Carbs themselves don’t cause fat gain if you are eating the right amount of calories.

MYTH: “You have to cut carbs to lose weight.”

TRUTH: Sustainable fat loss comes from balanced nutrition, not restriction.

MYTH: “Fruit has too much sugar.”

TRUTH: Fruit sugar is packaged with fiber, vitamins, and antioxidants—nature’s perfect carb combo.

MYTH: “You should only eat carbs early in the day.”

TRUTH: Eating carbs at night can help improve sleep and recovery.

Bottom Line

Carbs aren’t something to fear—they’re something to understand.

When used strategically, carbohydrates help women:

🍎 Maintain hormone balance

💪 Train harder and recover faster

⚡ Stay energized and focused

💤 Sleep better and reduce stress

🔥 Sustain fat loss without burnout

The real magic happens when you stop fighting your food and start working with it.

So the next time someone says “carbs are bad,” you can smile and know the truth: They’re not the problem. They’re part of the solution.

✨ Stay tuned for Part Three of our Macronutrient Series: Fats: The Power Player Behind Your Hormones, Mood, and Metabolism

🍽️ Book your Free 45-Minute FITT Strategy Session to learn how to balance your macros for your goals, body type, and lifestyle.