CrossFit Koncepts

Carbs get a bad rap, especially if you're over 40 and trying to lose fat. But when it comes to workouts, carbs can be your best friend—if you use them right. Let’s break it down: before, during, and after you sweat.

BEFORE YOUR WORKOUT: Think “Fuel, Not Feast”

Why?
You need a little energy to train well. No gas in the tank = sluggish workouts. And let’s be honest, after 40, your “bounce-back” isn’t what it used to be.

What to do:

• Eat 15–30 grams of carbs 30–60 minutes before your workout.

• Pair it with a little protein (10–15g) if you’re lifting heavy.

• Keep fat and fiber low—this isn’t brunch, it’s fuel.

Examples:

• Half a banana + a spoonful of Greek yogurt

• Rice cake + almond butter

• Small bowl of oatmeal + berries

Pro tip: Avoid big meals. You’re working out, not hibernating.

DURING YOUR WORKOUT: Only If It’s Long or Grueling

Why?
If you're doing more than 60 minutes, or training hard (think kettlebells, CrossFit, or uphill battle ropes—ouch), carbs can keep you from crashing.

What to do:

• Sip on 10–20g of fast-digesting carbs every 30–60 minutes.

• Stay hydrated! Add electrolytes if you’re a salty sweater.

Examples:

• A sports drink (low sugar, not neon-colored nonsense)

• Coconut water + pinch of sea salt

• A slice of dried mango or a few dates

Pro tip: If your workout is under 45 minutes and you’re trying to lose fat, skip the during-carbs. Let your body tap into stored fuel.

AFTER YOUR WORKOUT: Rebuild and Burn More

Why?
Post-workout carbs help refill your tank and lower stress hormones. That means better recovery and more fat burning later.

What to do:

• Eat 30–40g of carbs with 15–25g of protein within 60 minutes.

• Keep fat moderate—save the cheese platter for later.

• Focus on whole foods with fiber and color.

Examples:

• Grilled chicken, sweet potato, and veggies

• Protein shake + banana

• Greek yogurt + granola + blueberries

Pro tip: Don’t skip this meal. Under-eating post-workout = poor recovery and stubborn fat.

A Few Final Tips for the 40+ Crowd:

✅ Train smart. You don’t need to earn your carbs with punishment. You need to use them wisely.
✅ Carbs aren’t evil. Timing and quality matter more than quantity.
✅ Listen to your body. If you're dragging, you probably need more fuel—not less.
✅ Track how you feel. Better sleep, less soreness, and more energy = you’re doing it right.

In summary:
Carbs are tools. Use them right, and you’ll train harder, recover faster, and lose fat more effectively—even with a few extra candles on the cake. Forget carb fear—fuel your workouts, not your waistline.