Friend, Not Foe - #015/1

The Macronutrient Under Fire: Carbohydrates…

You’ve probably heard it a thousand times: “Cut the carbs!” or “I stay away from sugar, you should too!” My disclaimer: I’m not responsible for any mind’s being blown; but carbohydrates are sugars; so unless you’re ready to banish every fruit, grain, and starchy veggie from your life, it’s time to rethink this line of thinking.

Carbs are like the trusty sidekick in your fitness journey; always there to fuel those burpees, jumpstart your recovery, and even keep your brain from turning to mush by midday. And sure, too much of anything can be a bad thing… ice cream for breakfast every day might not be your best play; but demonizing every carb is like throwing out a wrench because it was the wrong size that one time. Let’s give this macronutrient the credit it deserve (and the timing and portions that may work) so you can reclaim your energy, performance, and mood; without feeling guilty for enjoying a slice of toast.

When you’re chasing weight loss or fat loss, dialing back on carbs can be a smart move. A lower-carb approach often helps create the calorie deficit you need, while pairing it with ample protein and healthy fats keeps you feeling full and satisfied. That said, don’t go carb‑ghosting entirely; your workouts and your mood still rely on a little sweet TLC. Even in a deficit, a judicious serving of carbs around your training sessions can mean the difference between crushing your lifts and dragging through them (and nobody wants a cranky coach).

On the flip side, if your aim is muscle gain or boosting strength and power, bumping up your carb intake is key. More carbs mean fuller glycogen stores, which translate into heavier lifts, sharper focus, and faster recovery between sets. Think of carbs as the reliable pit crew fueling your performance, ensuring you’re primed to push past plateaus instead of tapping out early.

Endurance athletes, listen up: nothing kills a 20‑mile run or a two‑hour cycle like “bonking” mid‑race. Strategic carbo‑loading before long sessions and sipping on simple sugars during exercise can keep your energy tank from hitting empty. In this case, carbs aren’t just a nutrient; they’re your safety net against the dreaded wall.

Not all 200‑gram carb days are created equal. If you’re torching around 3,000 kcal a day; thanks to heavy training and an active lifestyle, those 200 g of carbs (about 800 kcal) barely make a dent in your total intake. In that context, they’re more like a performance enhancer than a dietary villain. But if your daily routine is more “desk‑to‑couch” than “squat‑to‑sprint,” the same 200 g can tip you into a caloric surplus before you even realize it.

Rule of Thumb:

Match your carb intake to how much you move and how intense that movement is.
The more you burn, the more you earn; energy, that is.

Balance, not banishment, is the name of the game.

Your genes set the stage, but your activity levels write the performance script:

Practical Takeaway:
These terms are ONLY general and must be used ONLY as a starting point. Not as the rule. But you can then tweak intake based on real‑world feedback; how you feel during workouts, how you recover afterward, and how your waistline responds. The smartest nutrition plan is the one that adapts to you, not the other way around.

Carbs and sugar aren’t villains; they’re tools. Your assignment this week:

Let me know how it goes!

Stay Fueled, Stay Focused

Think of carbs as your training partner; the dependable one who shows up when you need them most. Here’s how to put that partner to work:

First, time your carbs strategically. Treat them like fuel: not too much, not too little, just right.

Second, listen to your body’s feedback. If you’re dragging in the last set or mid‑afternoon brain fog hits, it’s usually a sign that you need to adjust.

Finally, remember your “why.” Whether it’s breaking a personal record, fitting into those old jeans, or simply feeling more alive, carb targets are just numbers. What really matters is how you feel, move, and perform.

If you’ve made it this far, I’m assuming you’re finding some value in this week’s newsletter; and that’s exactly my goal, so I’m glad to hear it.

If it’s not too much to ask, go ahead and share it with a friend or someone you think would appreciate it too!

It would mean a lot. Thank you.

Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard