Carbs vs. Fats

When it comes to fueling your fitness journey, few topics spark more debate than carbs vs. fats. Both play powerful roles in performance, recovery, and body composition—but they serve different purposes inside your body.

At Journey Training, we believe knowledge fuels transformation. Understanding how your body actually uses carbohydrates and fats helps you make smarter choices that support your workouts, energy, and long-term health.

1. Carbohydrates: The Body’s Quick Energy Currency

Carbohydrates are your body’s go-to source of fast energy—especially during high-intensity training. When you eat carbs, they’re broken down into glucose, which circulates in your blood for immediate fuel or gets stored in your muscles and liver as glycogen for later use.

What happens physiologically:

• Your muscles use a process called glycolysis to break down glucose into ATP (energy).

• This system doesn’t require much oxygen, making it ideal for anaerobic activities—like sprints, weightlifting, or HIIT workouts.

• Glycogen stores are limited (roughly 1,600–2,000 calories), which is why intense sessions can leave you “drained” when they run out.

If you’ve ever felt like you “hit a wall” mid-workout, it’s likely due to low glycogen levels. That’s why timing your carb intake around your workouts can be a game-changer for energy, endurance, and strength.

2. Fats: The Body’s Long-Lasting Fuel Source

Fats are your steady, reliable energy reserve—especially during lower-intensity or longer-duration exercise. Unlike carbs, fat metabolism requires oxygen and takes more time, but it’s extremely efficient and abundant.

What happens physiologically:

• Fats are broken down through beta-oxidation, producing lots of ATP in the presence of oxygen.

• Your mitochondria (the “power plants” of your cells) convert fatty acids into usable energy.

• Fat stores are virtually unlimited, even in lean individuals—making it the ultimate endurance fuel.

Fat shines during aerobic activity (like walking, steady-state cardio, or active recovery), and it supports your hormones, brain health, and metabolism every day.

3. When to Use Each Fuel Source

Timing and training intensity determine which macronutrient your body leans on most.

Carbohydrates work best:

• Before training (30–90 min): To fuel high-intensity efforts.

• During long workouts (60+ min): To maintain blood sugar and delay fatigue.

• After training: To restore glycogen and jumpstart recovery—especially when paired with protein.

Fats work best:

• During low-intensity exercise or rest days: When oxygen supply is plentiful.

• In daily meals: To support hormone function, satiety, and energy balance.

• In the morning or fasted states: To encourage your body’s fat-burning efficiency.

4. The Synergy Between Carbs and Fats

Your body doesn’t choose one over the other—it’s more like a dial that adjusts depending on activity level.

• At low intensity, fat is the main energy source.

• As intensity increases, the dial shifts toward carbohydrates.

• With consistent training, your body becomes more metabolically flexible, efficiently switching between both fuels.

This metabolic adaptability is what allows elite athletes—and fit, healthy humans—to perform across a wide range of efforts, from heavy squats to long hikes.

5. Practical Takeaways for Your Journey

✅ Eat for your activity.

• Heavy training days? Add complex carbs like oats, rice, or potatoes to fuel strength.

• Lighter or recovery days? Focus on quality fats like avocado, olive oil, or salmon.

✅ Build metabolic flexibility.

• Mix high-intensity and aerobic workouts weekly.

• Avoid extremes—your body thrives on balance.

✅ Prioritize nutrient quality.

• Carbs: Choose whole, unprocessed sources—fruit, vegetables, quinoa, whole grains.

• Fats: Choose healthy, unsaturated fats—nuts, seeds, olive oil, fatty fish.

• Limit processed sugars and trans fats.

✅ Don’t fear either macronutrient.
Both carbs and fats are essential. The key is timing and context, not elimination.

Your Next Step

At Journey Training, we believe transformation starts with understanding how your body works—and then training and fueling it intentionally.

Whether your goal is to lose fat, gain strength, or simply feel more alive, learning to fuel your body with the right mix of carbs and fats will elevate your performance inside and outside the gym.

👉 Take the next step in your journey.

If you’re searching for solutions, we’d love to chat with you and process a gameplan. Book a free consult with us to see if Journey’s a good fit for you.

Because transformation isn’t a quick fix—it’s a Journey.

-Coach Tanner