The King of Performance
So, you’re interested in improving your athletic performance and body composition. When you think about macronutrients, your mind probably jumps straight to protein, right? That makes sense. Protein is important — it’s step one.
But here’s the truth: once you’ve got protein dialed in, the macronutrient that really moves the needle for performance is carbohydrates.
Carbohydrates are your ally — not your enemy.
Myth Busting
- Don’t carbohydrates make you fat?
- Don’t they make you sluggish or tired?
These myths are everywhere. As a performance coach, I’m here to tell you that carbs are the king of performance.
Where to Start with Carbs
The key is matching your carbohydrate intake to your activity level and easing them in gradually. I’ve worked with countless athletes who tell me, “Coach, carbs just aren’t for me. I feel sluggish, I cramp when I eat them before games.”
My first question is always: “Did you change anything before that game?” Almost always, they’ll say: “Yeah, I ate a load of pasta or potatoes.” But what do they usually eat? Cereal, French toast, eggs, maybe some bacon. And that’s the first problem.
You don’t want to just “carb‑load” overnight and expect it to work. Train your gut. Start slow. Experiment with different carb sources until you find what works for you.
Fast Tracking the Process
Let’s say you’ve spent two or three weeks experimenting. You’ve found carb sources that sit well with you. Now it’s time to fuel properly. Use these macros as a guide:
- Protein: ~1 g per pound of bodyweight
- Fats: ~0.3–0.6 g per pound of bodyweight
- Carbs: fill the remaining available calories within your calorie constraints
For field sport athletes (soccer, GAA, rugby), 6–8 g of carbs per pound of bodyweight is ideal. For athletes focused on muscle gain, 4–7 g per pound is a solid starting point. Of course, these numbers are individual — you’ll tweak and adjust over time.
Practical Carb Targets
- Training day: 450–600 g carbs
- Game day: 600–700+ g carbs
- Lighter day: 300–400 g carbs
Meal Examples
- 5–6 slices of sourdough bread with honey (≈100 g carbs)
- 2 large bowls of rice (≈150 g carbs)
- 2 baked potatoes + fruit juice (≈120 g carbs)
- A stack of pancakes with syrup (≈90 g carbs)
Spread across the day, hitting these numbers is easier than most athletes think.
Why Carbs Matter
- Carbs drive recovery, helping you shift into parasympathetic “rest and digest” mode.
- Carbs support performance, fueling repeated efforts and higher outputs.
- Carbs promote anabolism, supporting muscle growth and adaptation.
Carbs are your friend. Don’t fear them. Learn how to use them, experiment with what works for your body, and you’ll reap the benefits in both performance and recovery.