- Joined
- Jul 14, 2026
- Messages
- 3,375
- Online time
- 10d 11h
- Reputation
- 9,538
What How and Why of Carbohydrates.
If we want to understand how to properly manage our carbs, we must first identify what they are and how they work. Carbohydrates are organic compounds that serve as a primary energy source for the body. Now that we know the main purpose of carbs, we have to learn how they work. Carbohydrates are broken down by the digestive system into glucose, the primary sugar used by cells for energy. This glucose enters the bloodstream and is transported to cells, where it undergoes cellular respiration to produce adenosine triphosphate (ATP), the molecule that powers nearly all biological processes, including muscle contraction, nerve signaling, and protein synthesis. Excess glucose can be stored as glycogen in the liver and muscles for later use, helping maintain blood sugar levels between meals and providing energy during physical activity. Muscle glycogen is primarily used by muscle cells during exercise, while liver glycogen can be released into the bloodstream to supply energy to other tissues. In short, carbs fuel or body during physical activity.
If we want to understand how to properly manage our carbs, we must first identify what they are and how they work. Carbohydrates are organic compounds that serve as a primary energy source for the body. Now that we know the main purpose of carbs, we have to learn how they work. Carbohydrates are broken down by the digestive system into glucose, the primary sugar used by cells for energy. This glucose enters the bloodstream and is transported to cells, where it undergoes cellular respiration to produce adenosine triphosphate (ATP), the molecule that powers nearly all biological processes, including muscle contraction, nerve signaling, and protein synthesis. Excess glucose can be stored as glycogen in the liver and muscles for later use, helping maintain blood sugar levels between meals and providing energy during physical activity. Muscle glycogen is primarily used by muscle cells during exercise, while liver glycogen can be released into the bloodstream to supply energy to other tissues. In short, carbs fuel or body during physical activity.
When do you eat carbs?
Since we know carbs are the fuel to our body, we must properly time our carbs so that they can provide said energy. Around 30-60 minutes before your workout is when you should be eating your carbs. By consuming these quick digesting carbs before your workout, they’re used for any immediate energy needs, sustaining you throughout your workout. Filling your glycogen before the workout with carbs will help with other muscle growth by allowing protein to do what it’s best at: building and repairing tissue. Oh, so I should only be eating my carbs pre-workout for energy then. WRONG! Indulging in carbs, 30-60 minutes, post-workout is almost as important if not more important. Just think about it, if you are performing physical activities and using carbs as fuel, what will you have after? Our glycogen will be depleted after our workout, so we must replenish our energy lost. This then stabilizes blood sugar, helping to prevent post workout fatigue, speed up recovery, and reduce soreness. Also, one of the biggest misconceptions I hear is, “No carbs on rest day because you're not active.” This couldn’t be farther from the truth; on rest days your main goal is to recover and allow your muscles to help. What is one of the main functions of carbs? Exactly what the goal of rest day is. Do not be fear mongered into avoiding carbs on rest day as you would be doing your body a disservice.
Carb Swishing
Now the next topic I will be talking about is more for high intensity training, although I have seen a recent trend of it in the gym. Now carb swishing is a technique where athletes swish a carbohydrate solution in their mouth for several seconds and spit it out boosting performance. Now the science behind the boost, the boost comes from oral carbohydrate receptors in the mouth, tongue, soft palate, and larynx. These receptors send signals to brain regions involved in reward, motivation, motor control, and perceived effort. Effectively “tricking” the brain into thinking energy is available. This neural response can reduce perceived exertion and improve performance, even though no actual metabolic energy is absorbed. Swishing is most commonly used by cyclists, American football, and football athletes.
Since we know carbs are the fuel to our body, we must properly time our carbs so that they can provide said energy. Around 30-60 minutes before your workout is when you should be eating your carbs. By consuming these quick digesting carbs before your workout, they’re used for any immediate energy needs, sustaining you throughout your workout. Filling your glycogen before the workout with carbs will help with other muscle growth by allowing protein to do what it’s best at: building and repairing tissue. Oh, so I should only be eating my carbs pre-workout for energy then. WRONG! Indulging in carbs, 30-60 minutes, post-workout is almost as important if not more important. Just think about it, if you are performing physical activities and using carbs as fuel, what will you have after? Our glycogen will be depleted after our workout, so we must replenish our energy lost. This then stabilizes blood sugar, helping to prevent post workout fatigue, speed up recovery, and reduce soreness. Also, one of the biggest misconceptions I hear is, “No carbs on rest day because you're not active.” This couldn’t be farther from the truth; on rest days your main goal is to recover and allow your muscles to help. What is one of the main functions of carbs? Exactly what the goal of rest day is. Do not be fear mongered into avoiding carbs on rest day as you would be doing your body a disservice.
Carb Swishing
Now the next topic I will be talking about is more for high intensity training, although I have seen a recent trend of it in the gym. Now carb swishing is a technique where athletes swish a carbohydrate solution in their mouth for several seconds and spit it out boosting performance. Now the science behind the boost, the boost comes from oral carbohydrate receptors in the mouth, tongue, soft palate, and larynx. These receptors send signals to brain regions involved in reward, motivation, motor control, and perceived effort. Effectively “tricking” the brain into thinking energy is available. This neural response can reduce perceived exertion and improve performance, even though no actual metabolic energy is absorbed. Swishing is most commonly used by cyclists, American football, and football athletes.
TLDR
Eat carbs pre and post workout for best outcomes.
