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Registered dietitian Leonila Campos and dietetic intern Anna Kwon, M.S. tackle the persistent myths about carbohydrates that plague social media and harm athletic performance. They break down the science of how our bodies use energy during exercise and why cutting carbs can damage both health and performance.

• Macronutrients explained: carbohydrates, proteins, and fats all play essential roles in keeping our bodies functioning optimally
• Your brain and central nervous system run almost exclusively on glucose from carbohydrates
• The body uses three energy systems during exercise – phosphagen (immediate energy), anaerobic (carb-dependent), and aerobic (uses all macros but carbs remain most efficient)
• When carbohydrate stores run low during exercise, the body breaks down muscle protein through gluconeogenesis
• Weight loss from low-carb diets while exercising often comes from muscle loss and water weight, not fat
• General recommendations include getting 45-65% of calories from carbs, 10-35% from protein, and 20-35% from fat
• Pre-workout nutrition should focus on carbohydrates (60-70% of calories) to fully stock glycogen
• Post-workout recovery requires both protein AND carbohydrates within 2 hours (ideally immediately)
• Excessive protein intake can cause kidney strain, dehydration, and leaves less room for nutrient-dense carbs
• Food has no moral value – all foods fit into a balanced, sustainable approach to eating

For nutrition questions or personalized guidance, contact Leo at 559-512-0404, [email protected], or on Instagram @nutrition_with_leonila.

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