Do Carbs Make You Fat?

Carbohydrates have been unfairly demonised in recent years, with low-carb diets like keto and Paleo and the carnivore diet gaining popularity. Many people assume that cutting carbs is the key to weight loss and improved health. But do carbs actually make you fat? At Coopers Hill, we take a practical, evidence-based approach to nutrition, so let’s break it down.

What Do Carbs Actually Do?

Carbohydrates are one of the three macronutrients (alongside protein and fat) and serve as your body’s primary energy source. They fuel everything from daily movement to high-intensity workouts. Carbs are especially important for:

Replenishing glycogen stores in your muscles after training
Supporting brain function (your brain runs primarily on glucose)
Aiding recovery from exercise

However, not all carbs are created equal, and how you consume them matters.

Do Carbs Cause Weight Gain?

The simple answer: No, carbs alone do not make you fat. Weight gain happens when you consume more calories than your body needs—whether those calories come from carbs, protein, or fat.

Many low-carb diets work because they reduce overall calorie intake, not because carbs are inherently fattening. Cutting out bread, pasta, and sugary snacks often leads to fewer calories consumed, which results in weight loss. However, removing carbs completely isn’t necessary (or beneficial) for active individuals.

Why Active People Need Carbs

If you train regularly at Coopers Hill, carbs are your friend, not your enemy. Low-carb diets can cause:

Reduced energy levels, leading to poor workout performance
Slower recovery, making it harder to train consistently
Muscle loss, as your body may break down muscle for energy
Irritability and brain fog, due to a lack of glucose for brain function

Instead of cutting carbs entirely, focus on timing and quality to fuel your performance effectively.

Making Smarter Carb Choices

Carbohydrates play a vital role in fuelling your body, but the source and quality of your carbs can impact your energy levels, recovery, and overall health. Instead of labelling carbs as “good” or “bad,” it’s more useful to focus on nutrient density, fibre content, and how they support your training and lifestyle.

Carbs That Support Performance and Recovery

These carbohydrate sources provide steady energy, promote recovery, and supply essential vitamins, minerals, and fibre to keep you performing at your best:

Whole grains – Oats, quinoa, whole wheat bread, whole wheat pasta, and brown rice provide slow-releasing energy and help stabilise blood sugar levels.
Fruits and vegetables – Naturally rich in fibre, antioxidants, and micronutrients to support overall health and recovery.
Legumes – Lentils, chickpeas, black beans, and kidney beans offer a mix of carbohydrates, fibre, and protein for sustained energy.
Root vegetables – Sweet potatoes, parsnips, and beets are excellent sources of complex carbs that replenish glycogen stores after training.

Carbs That May Be Best in Moderation

Some carbohydrate sources provide quick energy but can lead to rapid blood sugar spikes and crashes. While they’re not inherently bad, they’re best consumed mindfully, especially if performance and body composition are your goals:

Highly processed grains – White bread, white pasta, and refined cereals have been stripped of fibre and nutrients, making them less filling and more likely to cause energy dips.
Sugary drinks and energy drinks – These provide little nutritional value beyond fast-digesting sugars, which can lead to energy crashes.
Sweets, desserts, and pastries – These are often high in added sugars and low in fibre, making them easy to over-consume without providing lasting energy.

A Smarter Approach to Carbs

Rather than cutting carbs entirely, focus on swapping highly processed options for more nutrient-dense choices that provide fibre, vitamins, and minerals. If you’re training at Coopers Hill, your carbohydrate needs will vary based on your activity levels—so think of carbs as fuel and adjust your intake accordingly. On training days, include more complex carbs to support performance and recovery; on rest days, opt for fibrous vegetables and whole food sources that keep you feeling satisfied.

By making intentional choices, you’ll not only improve your workouts but also support long-term health and sustainable fat loss.

How to Use Carbs for Fat Loss and Performance

🔹 Adjust Based on Activity Levels At Coopers Hill, we recommend matching your carb intake to your training intensity. More training = more carbs. On rest days, slightly reduce intake to avoid overconsumption.

🔹 Use Carb CyclingThis strategy involves eating more carbs on training days to fuel workouts and cutting back slightly on rest days. It allows you to enjoy the benefits of carbs without over-consuming them. For example:

Training Day: Whole grain oats for breakfast, sweet potatoes at lunch, and brown rice at dinner.
Rest Day: Prioritise protein and healthy fats with slightly fewer carbs.

🔹 Prioritise Pre- and Post-Workout Carbs

Before training: A small meal with slow-digesting carbs (e.g., oats, whole wheat toast) 60–90 minutes before training.
After training: A mix of protein and fast-digesting carbs (e.g., a banana with whey protein) to replenish glycogen and support recovery.

Sustainability Matters

At Coopers Hill, we focus on long-term, sustainable nutrition. Extreme low-carb diets may work temporarily, but they’re often hard to maintain and unnecessary for active people. Instead of fearing carbs, learn to use them strategically to support your goals.

The Bottom Line

Carbs do not make you fat. Overeating does. The key is to focus on quality, timing, and balance rather than restriction. If you’re training hard, carbs are essential for fuelling performance and recovery. Choose whole, nutrient-dense sources, adjust based on activity levels, and enjoy the benefits without the guilt.

Need help with your nutrition? Chat with a coach at Coopers Hill to build a personalised strategy that supports your training and lifestyle.