Carbs - Your Midlife Secret Weapon (Not The Enemy!)

Remember that old chestnut, 'no carbs after 6pm'? Yeah, I tried that one too. I'd be eyeing off a slice of sourdough like it was contraband, while convincing myself that zucchini noodles were just as good as pasta (spoiler alert: they’re not).

The result? My training felt flat, I was tired all the time, and I may or may not have started sniffing my kid’s toast like a desperate carb-deprived lunatic. Not exactly a good look.

Here’s the thing — especially for us midlife women, cutting carbs is one of the fastest ways to sabotage your strength, your recovery, and your mood. Carbs aren’t the enemy. They’re actually your best friends if you want to lift heavy, feel strong, and age like a queen rather than a tired, cranky version of yourself.

Why carbs matter

First off, carbs are your muscles’ and brain’s preferred energy source. If you’re dragging through your workout or struggling to hit your usual weights, it’s probably not you — it’s your tank running on empty. When you eat carbs, suddenly those squats, deadlifts, or spins feel doable instead of like a punishment.

Then there’s recovery. After a session, your muscles are basically screaming, “Feed me!” Carbs help restore glycogen (muscles’ fuel), and paired with protein, they repair the muscle damage you just created. Translation: you bounce back faster, lift heavier next session, and your midlife metabolism gets a little extra support.

How much do you actually need?

Okay, let’s ditch the paranoia. You don’t need to live on spaghetti for every meal. But you do need enough carbs to fuel your training. Think of it like filling a car with petrol: short drive, a little fuel; long road trip, fill the tank.

On lighter days, your carbs might be on the lower side — maybe a bit of oats for breakfast, some fruit for a snack. On harder training days, you’ll need more. Rice, potatoes, quinoa, beans, oats, fruit… your plate doesn’t have to be complicated to be effective.

Timing is a game-changer

Midlife recovery tends to take a little longer (thanks, hormones), so when you eat really matters. A slice of toast with honey before training can be the difference between feeling like Wonder Woman or like you’ve been hit by a bus. During longer sessions, a banana or a handful of dried fruit keeps the energy flowing. And post-training? That’s when your muscles are basically throwing a tantrum for food — give them carbs plus protein and you’ll be back at it faster than you thought.

Carbs in real life

Here’s the thing — carbs don’t have to be complicated, fancy, or macro-perfect. Oats, sourdough, rice, potatoes, fruit, quinoa… all brilliant, all easy. The key is to stop overthinking and just start fuelling yourself properly.

Skipping carbs doesn’t make you leaner. It just makes you tired, grumpy, and less likely to train hard enough to get results. If you want energy, strength, and the kind of recovery that lets you crush your next session, carbs are your friend, not your foe.

So, the bottom line: eat the damn carbs. Your muscles, your mood, your training, and your midlife self will all thank you.

XO Jane