By: Nutrition by Maddie Medina
How do I time my carbs around workouts?
Carbohydrate timing is crucial for optimizing performance, energy levels, and recovery, especially for athletes like CrossFitters and those focused on improving body composition. Here's a simple breakdown for timing your carbs to maximize workout results:
- Pre-Workout (1-3 hours before)
Goal: Maximize energy availability for workouts
Why Carbs? Carbs are the body's preferred energy source during high intensity exercise. Eating carbs before a workout ensures you have enough glycogen stored in your muscles.
What to Eat: Focus on easily digestible carbs that provide a steady release of energy without causing bloating or discomfort.
Examples:
- Oatmeal with a banana
- Rice cakes with almond butter and honey
- Whole-grain bread with peanut butter and jam
- Greek yogurt with a handful of berries and granola
Carb Amount:
Moderate Duration (30-60 min): 25-50g of carbs
Longer Duration (60+ min): 50-75g of carbs
Tip for Menopause/Hormonal Imbalance Clients: Focus on slower-digesting carbs with a little bit of fat or protein to stabilize blood sugar and prevent spikes.
- Immediately Before Workout (15-30 minutes before)
Goal: Provide a quick source of energy during the workout.
Why Carbs? This is particularly useful if you haven’t had a full pre-workout meal or need an extra energy boost for high-intensity sessions.
What to Eat: Fast-digesting, simple carbs.
Examples:
- A piece of fruit (banana, apple, or orange)
- Rice cakes with honey
- A sports drink or carbohydrate supplement (for very high-intensity workouts)
Carb Amount: 15-25g of simple carbs
Note: This window is optional and dependent on individual needs, energy levels, and workout intensity.
- During Workout (for sessions longer than 60 minutes)
Goal: Maintain energy levels and prevent fatigue.
Why Carbs? During longer or very high-intensity sessions, glycogen stores may get depleted. Consuming carbs during the workout can prevent energy crashes and improve endurance.
What to Eat: Fast-digesting, simple carbs.
Examples:
Sports drinks or supplement (containing electrolytes and carbs)
Energy gels
Chews or gummies designed for workouts
Carb Amount: 30-60g per hour depending on intensity and duration. 4. Post-Workout (within 30-60 minutes) Goal: Replenish glycogen stores, kickstart recovery, and reduce muscle soreness.
Why Carbs? After exercise, your muscles are primed to absorb carbs and restore glycogen. This is especially important for athletes doing multiple sessions a day or needing quick recovery.
What to Eat: A mix of fast-digesting carbs and protein for muscle repair. Examples:
A protein shake with a banana
Chicken with white rice and a little soy sauce
Greek yogurt with honey and fruit
Sweet potatoes with a lean protein source
Carb Amount:
Moderate Duration/Intensity: 30-50g of carbs
High-Intensity/Long Duration: 50-100g of carbs
- Overall Carb Timing Considerations:
If weight loss is the goal: Focus on maintaining a slight calorie deficit but don’t skip carbs around workouts. Prioritize pre- and post-workout carbs and reduce carbs later in the day.
For hormonal balance: Spread carbs more evenly across the day to prevent blood sugar spikes and crashes. Emphasize pre- and post-workout meals for energy and recovery, especially during intense phases of training.
If you want one on one nutrition guidance, come find me at @maddison.medina on Instagram or https://maddiemfitness.my.canva.site