Smart Carbs for Endurance & Satiety

Fuel for Performance · Week 2

Carbs have taken a beating in diet culture — but if you're training consistently and want to feel strong, clear-headed, and energized, smart carbs are your best friend.

This week, we’re diving into how to fuel with intention — using different types of carbohydrates to match your training demands, keep hunger in check, and optimize recovery.

🔁 MOVE: Fuel to Match the Work

Let’s keep this simple: your body prefers carbs for fuel — especially for anything higher intensity.

• Zone 2 cardio (steady-state, conversational pace)? You can get away with fewer carbs — but still benefit from balanced meals earlier in the day.

• Tempo work, circuits, or lifts with intent? You’ll perform better with carbs in the tank.

A good rule of thumb:
👉 Eat more carbs on harder training days, especially pre- and post-workout.
👉 Use your rest or recovery days to focus more on fiber and protein — for satiety and blood sugar stability.

🍲 FUEL: Choose the Right Carb at the Right Time

The carbs you eat — and when you eat them — can change how your body feels, performs, and recovers.

➤ Before a workout

You want:

• Easier-to-digest carbs (low fiber, low fat)

• Paired with lean protein

• Minimal fat to avoid sluggishness

Examples:

• White rice + egg whites

• Rice cakes + turkey slices

• Banana + 0% Greek yogurt

➤ During the day (non-workout meals)

Go for:

• Fiber-rich carbs for satiety and digestion

• Pair with protein + healthy fats for balance

Examples:

• Quinoa or sweet potato in a nourish bowl

• Sprouted-grain toast with eggs

• Lentils with ground turkey

➤ After a workout

Refuel within 1–2 hours with a balanced meal that includes:

• Lean protein

• Moderate-to-high glycemic carbs (yes, white rice works!)

• Optional fats depending on preference

Examples:

• Chicken, jasmine rice, roasted veggies

• Cottage cheese, fruit, honey drizzle

• Protein smoothie with oats and berries

You don’t need to overthink it — just think simple carbs around training, and fiber-rich carbs the rest of the day.

🧠 MIND: Rethink Your Relationship with Carbs

Let’s be real: many of us grew up believing carbs were something to fear or earn. I myself avoided them like the plague for many years.

But the truth? Carbs aren’t just allowed — they’re essential for performance, recovery, and mood regulation.

Take the humble bagel.

• With cream cheese alone, it’s mostly fat and carbs — tasty, but slow to digest and not super satisfying.

• But add scrambled eggs? Now you’ve got protein, fat, and carbs — a smart pre-lift meal that provides energy and satiety.

• Or go the smoked salmon route for extra protein and flavor (just keep the smear of cream cheese light if training soon).

The key isn’t the carb — it’s the context.
Same food, different outcome.

Try this:

• Pause mid-meal. Tune in to your hunger and fullness.

• Track how you feel after different meals.

• Ditch the “good” vs. “bad” talk. Carbs aren’t villains — they’re tools.

Your goal isn’t perfection.
It’s pattern recognition.
What energizes you? What keeps you full? What supports your training?

Weekly Challenge:

This week, notice how carbs affect your energy.
Try pairing a fast-digesting carb + protein pre-workout, and a higher-fiber carb during the day.
Reply and let me know how it goes — or tag me on IG @steph.salzman if you share your meals or movement!