Carbs and why they are Important for athletes

Carbohydrates Are Not the Enemy: Why Athletes Need Them to Perform

In a world obsessed with low-carb diets and cutting sugar, carbohydrates have developed an unfair reputation. For the general population, the conversation around carbs is nuanced. For athletes, particularly developing ones, it's much simpler: carbohydrates are non-negotiable.

What Carbohydrates Actually Do

Carbohydrates are the body's preferred fuel source during high-intensity exercise. When consumed, they're broken down into glucose and stored in the muscles and liver as glycogen. During training or competition, the body draws on these glycogen stores to produce energy, quickly and efficiently.

No other macronutrient does this job as effectively. Fat and protein can contribute to energy production, but not at the speed or intensity that sport demands. When glycogen runs low, performance drops. Concentration fades, speed decreases, and the quality of effort deteriorates. Athletes know this feeling, it's hitting the wall.

How Much Do Junior Athletes Actually Need?

More than most people think. Junior athletes are simultaneously fuelling sport, recovering from training, and supporting growth and development. Their carbohydrate requirements are significantly higher than their non-athletic peers, and higher than many parents realise.

Practical, carbohydrate-rich options that work well for young athletes include pikelets, rice, pasta, crumpets, dried fruit, and toast. Simple, accessible foods that are easy to prepare and easy to eat — which matters when schedules are busy and appetite varies.

Bigger meals built around these options, think a pasta dish or a rice-based meal should anchor the day, particularly in the lead-up to training and in the recovery window afterwards. A carbohydrate-focused meal 2–3 hours before training sets the session up for success. After training, pairing these carbohydrate sources with a quality protein like eggs on toast, crumpets with peanut butter and choccy milk, or rice with chicken accelerates recovery and begins restoring glycogen stores ready for the next session. Dried fruit and a handful of crackers also make an excellent quick snack if training falls close to a meal.

The Cost of Under-Fuelling

When young athletes don't consume enough carbohydrates, the consequences go beyond a poor training session. Chronic under-fuelling impairs recovery, increases injury risk, and over time can interfere with growth and hormonal development. It also makes it nearly impossible to adapt to training, which defeats the purpose of being there in the first place.