I had one of the best workouts of my life on Sunday. The weights felt light. My energy was through the roof. Vascularity? Poppin’. I felt unstoppable.

If you're thinking, "Okay John… what supplement was it? New pre-workout? Breathwork? Tren?"

I’ve got two beautiful words for you:
Garlic bread.

The night before, Kelly and I went out with friends. We had bread, pasta, and cookies. No shame, just carbs—and a lot of them.

The next day? I crushed my workout. It was a good reminder of something I even forget sometimes:

Carbs are your friend.

At some point, they got a bad reputation.

Bread? Dangerous.
Pasta? Off-limits.
Bananas? Practically dessert.

But carbs aren’t the problem. In fact, they’re one of the best tools you have for better workouts, better energy, and better results.

Cutting them might feel “clean,” but it usually just leaves you tired, cranky, and craving cookies. 🍪

Let’s clear things up—and talk about 3 reasons why eating more carbs might be exactly what your body’s been asking for.

1. Carbs Help You Train Harder

Your body runs on carbs—especially when you're lifting, sprinting, or doing anything that gets your heart rate up.

Carbs get stored in your muscles as glycogen. That’s your fuel tank. When it’s full, you can push harder, recover faster, and get more out of every session. Low on carbs? Your workout suffers. Sets feel heavier. Energy drops. Progress slows.

You don’t need a pre-workout magic potion. You just need potatoes.

2. Carbs Support Muscle and Recovery

Carbs don’t just fuel your workout—they help you bounce back from it, too.

After training, your body’s priority is to refill glycogen and start repairing muscle. Carbs make that happen faster. They also help regulate cortisol, the stress hormone that spikes during hard workouts.

Less stress = better recovery = more consistent gains.

3. Carbs Are Good for Long-Term Health

Crazy idea: what if carbs aren’t just not bad—what if they’re actually good for you?

Whole-food carbs like fruit, oats, beans, and potatoes are loaded with fiber, vitamins, and antioxidants. They help regulate blood sugar, support digestion, and may lower your risk of heart disease and certain cancers. People who eat more high-quality carbs tend to live longer and feel better doing it.

Not bad for something that’s been accused of ruining lives.

Not All Carbs Are Equal—And That’s Okay

Carbs come in all shapes and sizes. Some are nutrient powerhouses. Others… not so much.

Here are some of the best go-to options:

Oats
Sweet potatoes
Rice (white or brown)
Beans and lentils
Whole grain bread or wraps
Quinoa
Fruit (any kind)
Veggies (starchy ones like carrots, peas, and squash are higher in carbs than leafy greens).

These carbs come with fiber, vitamins, and slow-burning energy—great for both health and performance. Now, does that mean you can never have cereal, cookies, or sourdough? Of course not!

Aim for 80–90% of your carbs from whole-food sources. The other 10–20%? That’s where flexibility lives. A donut won’t ruin your week.

The Bottom Line

Carbs aren’t the enemy. They’re fuel!

They help you train harder, recover faster, and support long-term health—when you choose the right ones and eat them in the right amounts.

So don’t fear the rice. Don’t skip the banana. Eat the carbs—your body will thank you.

This is one of the key lessons I teach my online fitness clients: it’s not about cutting out “bad” foods—it’s about adding more of the right stuff. When you focus on fueling your body instead of restricting it, everything starts to feel easier.

And way more fun.

What is online fitness coaching??

Best,

John

P.S. My favorite carbs from Easter weekend 😋

3 Steps You Can Take

Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.