Carbs Are Not the Enemy

Carbohydrates fuel hard work. They fill muscle glycogen, the stored energy that powers every set above the easy-warmup range. They also support recovery by replenishing those stores quickly between sessions. For an active person training three or more times a week, eliminating carbs is removing the most efficient fuel source available.

Low-carb diets are not wrong, but they have a specific use case. They suppress appetite for many people, which makes a deficit easier to maintain. They are also useful for sedentary individuals whose insulin response to carbs runs poorly. For athletes and active trainees, the trade-off is usually a worse training session in exchange for a smaller appetite.

If your training is hard and your goals require performance, eat carbs. Three to six grams per kilogram of bodyweight per day is a reasonable range for most lifters. Adjust around your training schedule, not around the latest dietary trend.