If you’re training for endurance events or working out intensely 4-6 days per week, you’ve probably heard me talk about the importance of carbohydrates. But here’s where most people get stuck: they know they need more carbs, but they have no idea how to actually get enough of them in their daily diet. The biggest mistake I see people make is trying to get their carbs through sources that are actually very high in fat—think muffins, pasta dishes with cream sauce, or pastries. While fats are important, this approach drives up your calorie intake while neglecting the carbs you actually need for performance. Today I’m breaking down what I call “strict carb sources”—foods that are primarily carbohydrates—and showing you exactly how to use them to fuel your training properly.
Before we dive into specific foods, let’s talk about why carb intake matters so much for active people. If you’re training for endurance sports or doing high-level training, you have a linear relationship between your activity level and your carbohydrate needs. The reality of carb needs for active people:
Most people dramatically underestimate their carb needs, which leads to poor recovery, decreased performance, and that constant feeling of being “hangry” after workouts.
Strict carb sources are foods that are primarily made up of carbohydrates in their macronutrient composition. They might have some protein or fat, but carbs are the dominant macronutrient. Why this matters:
Examples of mixed macros to be aware of:
These aren’t “bad” foods, but they’re not efficient for meeting high carb needs.
English muffins, bagels, and bread:
Pro tip: Use these as vehicles for even more carbs—add honey, jelly, or banana for extra carbohydrate density.
Pancakes and waffles:
How to use them: Pair with fruit, syrup, or honey rather than high-fat additions like butter or nuts if your goal is maximizing carbs.
I’m a firm believer in the power of the potato—it’s the underrated superfood of the carb world. Potato options:
Race day strategy: I ate salted potatoes at aid stations during my 50-miler—they’re perfect for getting carbs and electrolytes simultaneously.
Easy carb-dense options:
Protein boost: Look for high-protein pasta options like Barilla Protein+ or chickpea pasta to get carbs and protein together.
Despite what fruit-fearmongers say, fruit is incredible for active people. Why fruit works for athletes:
Best choices for training:
Honey and maple syrup:
Applesauce packets and goo:
Juice gets a bad rap, but it’s incredibly useful for active people. When juice makes sense:
Smart juice choices:
Pre-workout (1-3 hours before):
During long workouts (60+ minutes):
Post-workout (within 2 hours):
While we’re focusing on carbs, remember that you still need adequate protein and fats for overall health and performance. How to balance it out:
Sample high-carb day structure:
When to emphasize strict carbs:
When mixed macros are fine:
Don’t make these errors:
Your carb needs aren’t static—they should fluctuate with your training demands. High-volume training weeks:
Recovery or low-volume weeks:
Having a systematic approach to carb intake makes all the difference. For structured training programming, The Lyss Method provides the workout guidance you need. For comprehensive nutrition strategies, including specific carb targets and fueling protocols, my Fast and Fed Guide breaks down exactly how to match your carb intake to your training demands. Practical tips for success:
Getting enough carbs for endurance training doesn’t have to be complicated, but it does require intention. Focus on foods that are primarily carbohydrates, time them around your training, and don’t be afraid to include some processed options when your needs are high. Remember: the more active you are, the more carbs you need. It’s not about eating perfectly clean all the time—it’s about fueling your performance and recovery appropriately. If you’re looking for structured training programming, The Lyss Method provides the workout guidance to support your performance goals. For a complete approach to fueling your training, including specific carb targets for different activity levels and detailed nutrition timing strategies, my Fast and Fed Guide provides the comprehensive nutrition guidance that takes the guesswork out of sports nutrition. Start with the carb sources that appeal to you most, focus on the timing around your workouts, and watch how much better your training feels when you’re properly fueled.
Keywords: strict carb sources, carbohydrates for endurance training, how to eat more carbs, sports nutrition carbs, carb sources for athletes, endurance training nutrition, high carb foods, carbohydrate timing
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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