Carbohydrates. Just the word alone has sparked countless debates, fear, and confusion in the fitness and nutrition world. As a CrossFit-based nutritionist, I’ve seen people go to extremes—either cutting carbs entirely or relying on them too heavily—without understanding their true purpose and power. The truth? Carbs are not the enemy. In fact, they’re a vital part of your performance, recovery, and long-term health.
Let’s take a few minutes to break it down and debunk the most common myths about carbohydrates, so you can fuel your body with confidence and clarity.
Myth #1: Carbs Make You Fat
This is probably the most common misconception. The idea that eating carbs automatically leads to weight gain is simply not true. Gaining body fat comes down to one thing: consistently consuming more calories than you burn. That surplus can come from any macronutrient—carbs, protein, or fat.
Carbohydrates themselves are not inherently fattening. In fact, they are your body’s preferred energy source, especially during high-intensity training like CrossFit. The problem arises when highly processed, calorie-dense carbs like chips, pastries, or sugary drinks become your main source of fuel. These foods are easy to overeat and lack the fiber and nutrients your body needs.
The truth: Whole, nutrient-dense carbs (like sweet potatoes, fruits, oats, and legumes) can help support fat loss and muscle gain when part of a balanced diet.
Myth #2: You Don’t Need Carbs to Build Muscle
Protein gets all the love when it comes to muscle-building, but carbs are a critical part of the equation. Carbohydrates replenish glycogen stores in your muscles—your primary source of energy during intense workouts. Without enough carbs, you’ll likely feel fatigued, sluggish, and have a hard time recovering between training sessions.
Additionally, carbs stimulate the release of insulin, a hormone that not only helps shuttle glucose into your cells for energy but also plays a role in muscle repair and growth when paired with protein.
The truth: If you’re trying to build strength, power, or muscle through CrossFit-style training, adequate carbohydrate intake is essential for optimizing recovery and performance.
Myth #3: Low-Carb Diets Are Best for Everyone
While low-carb diets can be effective in certain situations (such as short-term weight loss or managing specific medical conditions like Type 2 diabetes), they are not universally better for everyone—especially athletes. Your body needs fuel for performance, and carbs are the most efficient and accessible form.
Think of your body like a high-performance vehicle. You wouldn’t put low-grade fuel in a race car and expect it to win. The same goes for your body in the gym. Underfueling with carbs may lead to poor performance, increased injury risk, and burnout over time.
The truth: Low-carb diets might work for sedentary individuals or specific goals, but active individuals (especially those in strength and conditioning programs) generally perform better with moderate to high-quality carb intake.
Myth #4: All Carbs Are Created Equal
Not all carbs are the same. There’s a big difference between a Pop-Tart and a bowl of steel-cut oats. While both contain carbohydrates, the nutritional quality and impact on your body vary significantly.
Refined carbs (like white bread, sugary cereals, and pastries) are rapidly digested and can lead to energy crashes. On the other hand, complex carbs (like vegetables, whole grains, fruits, and legumes) contain fiber, vitamins, and minerals that support digestive health and long-lasting energy.
The truth: Focus on quality carbs. Choose foods that are as close to their natural state as possible, and pay attention to how they make you feel during and after workouts.
Myth #5: You Should Avoid Carbs at Night
The idea that eating carbs at night leads to weight gain is outdated and oversimplified. What matters most is your total calorie and macronutrient intake over a 24-hour period—not the specific timing.
In fact, consuming carbs at night may help some people sleep better. Carbs can support the production of serotonin and melatonin—hormones that regulate mood and sleep cycles. For active individuals, eating a balanced meal that includes carbs after a workout or before bed can aid recovery and support restful sleep.
The truth: Carbs at night won’t sabotage your goals if they fit your daily nutritional needs. In some cases, they may even enhance recovery and sleep quality.
How to Make Carbs Work for You
Instead of fearing carbs, learn to use them wisely. Here are a few tips for incorporating them into your lifestyle:
- Time Your Carbs Around Workouts: Eat carbs before your workout for energy and after your workout for recovery.
- Stick to Whole Foods: Prioritize foods like sweet potatoes, rice, quinoa, fruits, and vegetables.
- Watch Portion Sizes: Even healthy carbs can lead to overeating if you’re not mindful of quantity.
- Listen to Your Body: Track how you feel during workouts and adjust your intake accordingly.
Final Thoughts
Carbs are not your enemy—they’re your ally in strength, energy, and performance. As a CrossFit nutritionist, my goal is to help you build a nutrition plan that supports your goals without confusion or fear. Instead of jumping on the latest trend or diet bandwagon, let’s come back to the basics: whole foods, smart fueling, and consistency.
When you understand the why behind carbs and how to use them to your advantage, you unlock a new level of performance and energy—both inside and outside the gym.
Sources:
- Kerksick, C. M., et al. (2018). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14(1).
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.
- Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Carbohydrates.