Day 11 of 100 Days Muscle Resistance Workout Challenge
Topic: Why carbs fuel both workouts and recovery (and why not all carbs are equal).
Learning Material
Carbohydrates are often misunderstood—many diets label them as “bad,” but for anyone training their muscles, carbs are actually one of your best allies. Think of carbs as the fuel that keeps your training engine running. When you work out, your muscles rely heavily on glycogen (the stored form of carbohydrates) for energy. Without enough glycogen, your body shifts to burning protein or fat, but neither is as quick or efficient for intense workouts.
Key Insights
- Carbs = Quick Energy + Faster Recovery
- During workouts, glycogen in your muscles is broken down to provide fast energy. After training, eating carbs helps replenish this glycogen, which accelerates recovery and reduces fatigue for your next session.
- During workouts, glycogen in your muscles is broken down to provide fast energy. After training, eating carbs helps replenish this glycogen, which accelerates recovery and reduces fatigue for your next session.
- Not All Carbs Are Equal
- Simple carbs (like candy or soda) give you a quick spike of energy, but it fades fast. Complex carbs (like oats, brown rice, or sweet potatoes) release energy steadily, keeping your performance stable. Timing matters—simple carbs can be useful right before or after workouts, while complex carbs work better for meals.
- Simple carbs (like candy or soda) give you a quick spike of energy, but it fades fast. Complex carbs (like oats, brown rice, or sweet potatoes) release energy steadily, keeping your performance stable. Timing matters—simple carbs can be useful right before or after workouts, while complex carbs work better for meals.
- Carbs Protect Muscle Mass
- If you don’t eat enough carbs, your body may use protein from your muscles as fuel. In other words, skimping on carbs can sabotage the muscle you’re working so hard to build.
- If you don’t eat enough carbs, your body may use protein from your muscles as fuel. In other words, skimping on carbs can sabotage the muscle you’re working so hard to build.
Story Example
Imagine your body is like a hybrid car. Carbs are the energy source that provides instant acceleration. Without sufficient charge, the car runs on backup fuel (protein from muscle), which gets you moving but damages the engine in the long term. Keeping your glycogen tank full means your body can train harder without sacrificing muscle.
My Reflection
I usually start my mornings with oatmeal because it gives me steady energy for cardio. Since I’ve been increasing my protein intake, I’ve reduced carbs, but I realized I can’t cut them too much—especially before cardio. When I tried, I felt dizzy. A banana seems like a practical option since it’s easy to eat on the go, so I’ll pick some up this weekend.
I’ve also noticed a slight weight gain, but I’m not too concerned. My weight tends to fluctuate by one or two pounds, mostly due to water balance. For example, after doing yard work outside, I can drop two pounds quickly.
On a positive note, my body feels less sore compared to last week. This tells me I might need to adjust my abdominal exercises, as my body is adapting. I’m also considering adding burpees twice a week—starting with 10 per set and gradually increasing. Incorporating some High-Intensity Interval Training (HIIT) should help me burn fat more efficiently while keeping my workouts challenging.
Biometric data
Change in Weight from Day 1: – 1.6lb.
Skeletal Muscle: 39.10%
Muscle Mass: 94.8 lb.
Adjustment Ideas (Strategic adjustment)
- Add one serving of complex carbs (e.g., brown rice, sweet potato, quinoa) to lunch or dinner to keep glycogen levels steady.
- Try a small pre-workout carb snack (banana, oatmeal, or rice cake) and see if it improves training performance.
- Journal post-workout energy levels for one week, noting differences on higher-carb vs. lower-carb days.