Today we’re exploring the important and often misunderstood world of carbohydrates.
Carbohydrates are not limited to ultra-processed or refined foods. They span a wide variety of whole-food sources and play a central role in daily energy provision—especially for people who lift weights or perform high-intensity training. When you match carbohydrate intake to your training type and frequency, you’ll see better performance, energy, and recovery.
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Key Takeaways
If you want to optimize carbohydrate intake:
- Be clear about the type and frequency of training you do.
- Stay above carbohydrate minimums and match carbs to training demands.
- If you’re an athletic woman over 40, prioritize whole-food carbohydrate sources and limit refined sugar.
Many Women Are Missing Out on Carbohydrates
Carbohydrates are frequently misunderstood among strength and power athletes and those doing short, intense workouts. Many women underestimate how much carbohydrate and total energy they need to support strength gains and recovery. If you regularly lift and want to build muscle and strength, consuming an appropriate amount of carbohydrates should be part of your plan.
Carbohydrates Are Your Friend
Your body requires a baseline of carbohydrates to support training and recovery, but needs vary by context. Carbs are especially important for moderate- to high-intensity efforts because the glycolytic energy pathway relies heavily on muscle glycogen and blood glucose. The longer and more intense your sessions, the more carbohydrates you’ll need.
Think of carbohydrates as protein-sparing fuel: using carbs to support training allows protein to be used for repairing and building tissue. While the body can create glucose through gluconeogenesis, you don’t want to rely on breaking down amino acids from muscle to fuel activity if dietary carbohydrates are available.
In This Episode
- The pitfalls of the “low carb, high fat” trend among the peri-menopause crowd (7:52)
- Daily carbohydrate needs and the science behind fueling (14:28)
- Sex-specific considerations for female athletes (18:07)
- Carbohydrate ranges for strength athletes and short, intense sessions (20:54)
- The importance of coaching and guidance to close nutrition gaps (27:12)
Quotes
“Carbohydrates are absolutely at the top of the list when it comes to things that people are confused and curious about.” (1:23)
“As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42)
“Knowing your needs, and working with someone who can help you figure that out, can be really helpful in customizing this to your training.” (22:05)
“Many of the women that I work with underestimate how much actual energy they need daily.” (22:19)
“A coach or nutritionist certified in sports nutrition can help you move forward instead of being stuck in the weeds.” (29:58)
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Carbohydrates for Women Athletes Article
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Related Episodes
FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims
FYS 392: Understanding Total Daily Energy Expenditure
How to Pick the Best Protein Powder Transcript
Steph Gaudreau
My work draws on personal experience and years of coaching clients and students. Carbohydrates and sports nutrition are often controversial, but they’re critical for performance. Early in my endurance career, then as I shifted into strength training, I under-fueled—especially on carbohydrates. Working with a sports nutritionist in 2012 helped me see how low my energy, protein, and carbohydrate intake had been. When I increased fueling appropriately, my strength and performance improved significantly.
In this episode I cover carbohydrate intake for strength training, general recommended ranges, menstrual-cycle considerations, and practical takeaways. The Fuel Your Strength podcast is for athletic women in their 40s who lift and train hard and want to eat, train, and recover smarter. I’m a strength nutrition strategist and weightlifting coach; the show focuses on evidence-based strategies for nutrition, training, and recovery tailored to women approaching midlife.
Before diving in, a reminder about Strength Nutrition Unlocked: a group coaching program that teaches performance nutrition and recovery principles, with coaching to personalize fuel for women navigating perimenopause and beyond. If you’re ready to stop DIY-ing nutrition and want structured support, consider applying at StephGaudreau.com/apply.
This episode focuses on strength athletes and people doing shorter, intense sessions. For endurance athletes and sessions longer than two hours, carbohydrate needs increase and in-workout fueling becomes necessary—those topics are beyond this episode’s scope.
Energy for short, intense efforts comes primarily from the glycolytic pathway. While multiple systems contribute simultaneously, glycolysis and muscle glycogen are key for strength and high-intensity work. Fat oxidation cannot supply rapid energy for these efforts, which is why very low-carb approaches often undermine performance for strength-focused athletes. Also watch for low energy availability; adequate total calories and sufficient protein are essential to prevent loss of lean mass and long-term health issues.
Practically, consider a baseline carbohydrate intake rather than absolute minimal amounts. Technically the body can make glucose, but relying on gluconeogenesis to the point of drawing on muscle protein is counterproductive for people building strength. A reasonable minimum daily carbohydrate baseline is around 130 grams, used as a foundation to build upon based on activity.
Research on menstrual-cycle effects on fuel use is still emerging. Some studies suggest greater carbohydrate oxidation in the follicular phase and slightly higher basal metabolic rate in the luteal phase, but universal prescriptions aren’t yet supported. Individual tracking (an N-of-1 approach) and personalized adjustments are the most practical path forward.
Sports nutrition guidance is shifting from percentage-based macronutrient recommendations to absolute intakes expressed per body weight. Many organizations recommend carbohydrate ranges in grams per kilogram of body weight: a common baseline for general activity is around 3–5 g/kg/day. Strength athletes may aim higher—often around 4–7 g/kg/day—while sedentary individuals require much less. Precision Nutrition and sports organizations provide similar ranges, and the ideal amount depends on your training frequency, session duration, and overall weekly layout.
Key practical points: meet your total calorie needs, prioritize adequate protein, and ensure non-protein energy (carbs and fats) supports training. For many athletic women, 3–5 g/kg/day is a useful starting range, with 130 g/day as a lower baseline. Before training, especially in the morning or when you haven’t eaten recently, consuming 15–20 g of carbohydrates can help performance. Favor mixed meals with protein, complex carbohydrates, fiber, and fats, and move toward easier-to-digest, lower-fiber carbs closer to sessions.
Choose whole-food carbohydrate sources—whole grains, beans, legumes, and fiber-rich fruits and vegetables—rather than assuming carbs equal junk food. If you train more frequently or have multiple sessions per day, your carbohydrate needs will rise and your pre- and post-workout choices should be adjusted accordingly.
Support and coaching help with implementation and mindset around eating more or changing habits. A qualified sports nutritionist or dietitian can provide individualized recommendations and accountability, helping you move beyond one-size-fits-all advice.
Final general reminders: maintain a baseline of about 130 g of carbohydrates per day, then adjust to roughly 3–5 g/kg/day depending on activity and training intensity. Prioritize whole-food sources, limit refined sugars, and consider fueling strategies around workouts to optimize performance and recovery. For personalized plans and detailed implementation, consider joining Strength Nutrition Unlocked or working one-on-one with a qualified coach.
Share your favorite carbohydrate sources and what you learned in the comments on YouTube or send a DM if you listen on a podcast app. If you enjoyed the episode, subscribe on your preferred platform and leave a review. Thanks for joining me in the world of carbohydrates—stay strong.