Somewhere along the way, people became scared to eat carbs.

Rice became a problem. Potatoes became a problem. Somebody trying to eat better starts questioning whether they should even have a banana.

Meanwhile they’re coming to CrossFit, working hard, and wondering why they feel like they have nothing in the tank.

We need to talk about that.

In this Whiteboard Wednesday, I explain why carbs aren’t automatically the thing standing between you and your goals, and how CrossFit’s “Fitness in 100 Words” gives us a starting point for thinking about nutrition.

Watch Whiteboard Wednesday: Carbs Are Not the Enemy

First, carbohydrates are a source of energy. Your body breaks down digestible carbohydrates into glucose, which it can use now or store for later. Carbs also show up in a lot more foods than bread and pasta. Fruit, beans, milk, yogurt and vegetables contain them too.

So when somebody says they’re cutting carbs, my first question is what they actually mean.

Are we talking about drinking less soda? Eating fewer sweets throughout the day? Or taking the rice, fruit and potatoes out of meals that were already pretty reasonable?

Those are different changes.

I don’t want you treating every food with carbohydrates like it does the same job in your diet. A bowl of oatmeal and a large soda both contain carbs. That doesn’t make them interchangeable.

At BayWay CrossFit, we ask your body to do some demanding things. You might be lifting, running, rowing or working through a tough set of wall balls. Carbohydrates are an important fuel for higher-intensity exercise. Having enough available can matter when you’re trying to maintain your effort.

That doesn’t mean you need to eat a giant plate of pasta before every class.

It means your food should make sense for the work you’re doing.

If you’re coming straight from work to an evening workout, think about what you’ve eaten since breakfast. If it’s been hours since a meal, that matters. Before deciding you need another energy drink or more pre-workout, take a look at whether you’ve actually eaten enough.

Feeling tired can have plenty of causes. But cutting more food isn’t always the answer.

Now, I know the next question.

“But Richard, I’m trying to lose weight. Shouldn’t I cut carbs?”

You can include carbohydrates in a plan for weight loss. Losing weight generally requires taking in less energy than you use over time, and the eating plan needs to be something you can maintain. Getting rid of one food group doesn’t remove the need to pay attention to portions, drinks and your overall habits.

If removing bread helps somebody simplify their choices, that’s their decision. But you don’t have to believe a sandwich automatically ruins your progress.

Look at the whole meal. Look at the whole day.

Maybe the rice isn’t the issue. Maybe it’s the portions, the extras, the drinks, or how different the weekend looks from what you planned during the week.

You can’t figure that out by blaming one ingredient.

In the video, I bring up CrossFit’s “Fitness in 100 Words.” Its nutrition advice starts with:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”

Notice it includes fruit and vegetables. It says little starch. It doesn’t say eliminate every carbohydrate from your life.

The way I want you to apply that is to pay attention to food quality and how much you’re eating. Build meals around foods that give you useful nutrition, and be more intentional about the things you can eat or drink without thinking much about them.

You don’t need to turn dinner into a punishment.

Chicken, rice and vegetables can be a meal. So can eggs with oatmeal and fruit. A potato alongside your protein doesn’t need an apology.

For everyday choices, foods such as fruit, beans, oats and whole grains can also contribute fiber and other nutrients. That’s part of the reason we need to look beyond the word “carbs” on a label.

If you want a practical place to start, look at the meal before your workout.

Does it include a protein source? Is there some carbohydrate there? Does the amount sit comfortably with you when you train?

You might do well with a regular meal a few hours before class. If you’re closer to training, a smaller snack may be easier on your stomach. Try something familiar and pay attention to how you feel. You don’t need to copy somebody else’s exact meal or portion.

Afterward, get back to eating a regular meal. Don’t spend the rest of the evening trying to avoid food because you think that makes the workout count more.

And please don’t take “carbs are not the enemy” to mean portions no longer matter. They do. So do your goals, your activity and your health needs.

What I’m asking is that you stop making food decisions out of fear.

If you’re looking for nutrition coaching in Baytown, that’s a conversation we can help you start at BayWay CrossFit. Tell us what you’re eating, when you’re training and what you’re trying to accomplish. We can work on practical habits instead of handing you another list of foods to be scared of.

Whether you’re coming from Baytown, Mont Belvieu or one of our surrounding communities, I want you to have enough energy to participate in class and build a routine you can stick with.

Watch the Whiteboard Wednesday video, take a look at your meals, and bring us your questions.

You can eat carbs and work toward your goals. Let’s figure out what that looks like for you.