Cut the Fear, Not the Carbs: Why Carbs Deserve a Spot on Your Plate

carbs fitness coach health coach healthy eating healthy plate online fitness coach Aug 14, 2025

Last month we talked about why protein matters, but today we’re going to jump straight into busting a controversial myth: Carbs are not the enemy. As a fitness industry professional and someone who’s spent years coaching others through their health journeys, I can confidently say that carbohydrates are essential for energy, performance, recovery, and yes—even weight loss. Cutting carbs completely might give you quick results on the scale, but it’s often water weight and muscle glycogen you're losing, not sustainable fat loss.

Carbohydrates are the body's preferred source of fuel, especially during high-intensity exercise. According to the Journal of the International Society of Sports Nutrition, endurance and resistance training performance are significantly impaired when carbs are too restricted. Our brains alone require about 120 grams of glucose daily to function optimally. So if you’ve ever felt foggy-headed or sluggish after skipping carbs, that’s why!

Here’s the kicker: Not all carbs are created equal. Refined sugars and processed junk? Sure, those don’t do us many favors. But complex carbohydrates like oats, quinoa, sweet potatoes, brown rice, and fruit are nutrient powerhouses. They provide fiber, vitamins, and minerals that support digestion, hormonal balance, and even heart health. A 2021 study in The Lancet linked high-fiber diets (often rich in complex carbs) to reduced risk of chronic illnesses like type 2 diabetes and cardiovascular disease.

If you’re strength training or following any kind of fitness program, carbs also help with muscle recovery. After exercise, glycogen stores get depleted, and replenishing them with healthy carbs helps reduce muscle breakdown and speeds up recovery. That’s why many top-tier athletes prioritize post-workout carbs right alongside protein. And here's a pro tip: pairing carbs with a lean protein source can increase nutrient absorption and satiety, helping you stay fuller, longer.

So instead of fearing carbs, learn to fuel with them. Plan your meals around balanced portions of protein, fat, and complex carbs. Eat carbs when you need energy the most—like before or after a workout. And remember, living a healthy lifestyle isn’t about cutting corners; it’s about building habits that are realistic and sustainable for the long haul. Carbs deserve a spot on your plate—no guilt, just gains!

Xo,

Coach Tatiana

Don't miss a beat!

New recipes, motivation, and fitness/health benefits delivered to your inbox.

Cut the Fear, Not the Carbs: Why Carbs Deserve a Spot on Your Plate

Don't miss a beat!

Join Our Free Trial