Carbs aren’t the enemy—they’re your body’s fuel. If you want to train hard, stay sharp, and perform at your best, you need the right kind of carbs. Here’s how to power up the smart way.

🔥 THE BEST CARBS FOR ENERGY 

Not all carbs are created equal. Stick to wholegrains and nutrient-packed options:

🍞 Breads: Wholemeal, wholegrain, rye, pita, naan, crispbreads

🥣 Breakfast Cereals: Oats, porridge, muesli, ready-to-eat wholegrain cereals

🍚 Grains: Rice, barley, corn, quinoa, buckwheat, semolina, bulgur, spelt

🥔 Starchy Veggies: Potato, sweet potato, taro, sweetcorn

🍝 Other Smart Carbs: Pasta, noodles, couscous, popcorn, English muffins, crumpet

🚫 Avoid ultra-processed carbs (like cakes, biscuits, and sugary cereals) that pack in extra fat and sugar but lack the fibre and nutrients your body needs.

To keep your energy levels high and consistent, aim for 6-7 serves of carbs per day.

🥖 1 slice of bread or half a medium roll (about the size of your palm)

🍝 ½ cup cooked rice, pasta, or noodles (a standard ice cream scoop)

🥣 ½ cup cooked porridge or polenta (about the size of a tennis ball)

🥄 ⅔ cup breakfast cereal flakes (30g) or ¼ cup muesli (30g) (fits into a small coffee mug)

🍘 3 crispbreads (about the size of an iPhone)

🥯 1 crumpet or small English muffin (about the size of your palm)

🍚 ½ cup cooked grains (barley, quinoa, semolina, bulgur) (about the size of a small fist)

• Go for wholegrains – they keep you fuller and fuel your muscles for longer.

• Eat a mix – swap between rice, pasta, bread, and oats to get a variety of nutrients.

• Space it out—don’t eat all your carbs in one meal. Spread them throughout the day to maintain steady energy.

Train hard, fuel smart, and keep your energy levels on point!