It is well known that in order to lose weight, you need to create a negative energy balance, and to gain weight a positive energy balance, regardless of the composition of the diet.

When you eat foods that contain carbohydrates, the body breaks down the carbohydrates into small loose molecules. All carbohydrates are broken down into loose molecules of glucose. The body absorbs these molecules and can use them as energy. In addition, part of these molecules is stored as glycogen in the muscles and liver [1].

All carbohydrates are eventually broken down into loose glucose molecules in the body. But the polysaccharides need more intensive degradation than the monosaccharides and the disaccharides. In the end, the body doesn't see any difference where you extracted the glucose molecules from. This can be from a wholemeal sandwich (complex carbohydrates), a tablespoon of sugar (simple sugars) or from a hand candy (simple sugars). [1]

Because of this, it is not necessary to avoid a certain form of sugar. Your body makes no distinction. In addition, all forms of carbohydrates contain 4 kcal per gram, which does not allow you to gain weight faster from a certain form of carbohydrates. At best, you'll eat more of a bag of candy faster than a bag of wholemeal bread. In principle, this has nothing to do with the form of carbohydrates, but more with the quantity and energy balance [1,2].

However, complex carbohydrates are generally more nutrient-rich than simple carbohydrates [1]. In that respect they offer added value, but as long as you ensure that you get enough nutrients per day you can eat a less nutrient-rich product.

But so you do not have to be afraid of carbohydrates. They don't make you fat. A negative energy balance is the basis when slimming is the goal and a positive energy balance when arriving is the goal. When these initial requirements are met, flexibility and 'in moderation are ultimately important guidelines to ensure consistent behavioural change.

Do you need to take carbohydrates for a workout?
Carbohydrates thus provide energy and that can make a positive contribution during training. By taking carbohydrates you replenish the glycogen stock. This makes you less exhausted during training. This ensures that the intensity and performance during training improves, but it also promotes recovery after training. Important here is that this plays mainly in endurance training, in strength training this plays a smaller role.

Whether or not you need to take carbohydrates for a workout depends on several factors. This can be different for each person. When deciding whether or not to consume carbohydrate products for a workout, you need to take into account the following points. [2-6]

The type of sport
As an endurance athlete, your glycogen stock is depleted rather than someone who does strength training. With a strength training you can dive into the gym without having to eat a meal with carbohydrates first. In a marathon, this is less wise.

Personal purpose
Your goal and the energy budget that comes with it are leading. In muscle building, you will have more room for extra carbohydrate intake, because you use a calorie surplus. While in fat burning you will have less room for extra carbohydrate intake, by a calorie restriction. The priority is the goal and the energy budget that comes with it. Can you easily consume carbohydrate products for sports without affecting the energy budget, or does this not work?

Personal preference
Every person is different and has different preferences. Also in terms of meal planning, frequency and quantity. Find out for yourself what works best for you in terms of food and training.

The ketogenic diet
The ketogenic diet is a form of the carbohydrate-limited diet and it aims to put your body into a state of ketosis. Because of this, you would lose weight quickly. With this diet, you are going to dramatically limit or eliminate the intake of carbohydrate-rich foods. You can read more about the ketogenic diet in our blog. [5, 6, 7]

Conconclusion
Carbohydrates are an important source of energy for your body. They are used as fuel for your body, during physical movement but also for your brain and central nervous system. Your body turns carbohydrates into glucose, a form of sugar that gives us energy. You do not have to be afraid that you will gain weight from carbohydrates. Not carbohydrates make you fat, but a structural excess of calories. The energy balance is leading. You do not arrive when you are in a structural calorie deficit, that is impossible. An excess of calories will make you arrive from whatever source those calories come from.

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