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Underfueling can lead to underperformance

Carbohydrates are your body’s preferred fuel for performance, so what happens when you skimp on carbohydrates?

If you limit carbohydrates and underfuel your body, your performance may suffer. Carbs feed the working muscles and help maintain blood sugar. In addition, carbs help you recover after a difficult workout or mission.

Underfueling by limiting carbohydrates can be intentional—when limiting calories, avoiding gluten, or losing weight. Or you may be limiting carbs unintentionally if you are unsure how many carbs to eat or if you’re are skipping meals or snacks due to limited time or money. And female warriors are more susceptible to under-fueling.

So what type of carbs should you be eating? Properly fuel your body by filling your plate two-thirds to three-fourths with carbs such as fruit, vegetables, whole grains, beans, and dairy. Choose a variety of fruit and vegetables to maximize vitamins, minerals, and fiber. Whole-grain breads, grains, and pastas provide more performance-boosting nutrients than white-flour and refined versions. Low-fat dairy products contribute carbs along with protein and calcium.

Carbohydrate needs differ depending your activity, type of exercise, and intensity, and your calorie needs and may change from day to day. For more information on carbohydrate needs before, during, and after activities, see HPRC’s An Athlete's Guide to Everyday Nutrient Timing.

Keep on eye on your weight and performance to help you determine if you’re taking in too few carbs. If you’re losing weight without trying or find yourself having trouble performing at your best, you may be underfueling. For more personalized recommendations on carbohydrate intake, visit a registered dietitian.

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