Key Points
- Each gram of Carbohydrates contains 4 calories (kcals)
- Carbohydrates are our bodies preferred source of energy.
- If you want to maximise performance in the gym, you shouldn’t let your carbohydrates get too low.
- Carbohydrates can be split into 3 main categories; Simple, Starchy and Fibrous.
- Simple Carbohydrates such as fruit, fruit juices, energy drinks and sweets will give you short bursts of energy. Apart from natural fruit, simple Carbohydrates are calorie dense and should be used sparingly.
- Starchy Carbohydrates such as rice, pasta and potato can be relatively calorie dense but are slower to digest so give you longer lasting energy. These should be eaten in moderation and depending on how active you are.
- Fibrous Carbohydrates such as green beans, broccoli and spinach offer a lot of food for fewer calories as well as a lot of nutrition and fibre, these should be a core part of your diet.
Main sources of Carbohydrate:
Starchy
- Rice
- Pasta
- White Potato
- Sweet Potato
- Quinoa (also a good source of protein)
- Bread
- Oats
Simple
- Fruit
- Fruit Juice
- Energy Drinks
- Sweets
- Non-Diet Soft Drinks
- Pretty much anything with sugar/flour
Note: Despite fruit being considered “simple” we’d still recommend everyone gets 1-3 servings of fruit a day for the nutrient benefits.
Fibrous
- All types of vegetables
Putting it All Together
Once we have worked you our calorie intake, we then assign calories to our protein and fat intake. The calories we have left AFTER protein and fat can then be used for carbohydrates. Use the calculator below to work out how many carbohydrates you should be eating per day to reach your goal.
