Strength To Build
Join me as I simplify the confusing world of fitness and provide you with the most effective training methods for achieving your best results. From solo episodes to interviews with athletes, coaches, and specialists in strength and conditioning, therapy, and nutrition, we've got you covered. Tune in for expert advice, inspiration, and motivation to reach your fitness goals. Let's train smarter, not harder!
Strength To Build
Carbs Around Training: How to Use Them to Train Better, Recover Faster, and Still Lose Fat
Ep 99: In this episode of Strength To Build, Chelsey breaks down exactly how and why carbohydrates support your training, recovery, hormones, and fat loss goals, and how to use them strategically instead of emotionally.
If you’ve ever felt tired in workouts, stuck in your progress, scared to eat carbs, or confused about whether carbs help or hurt fat loss — this episode is for you.
You’ll learn what carbs actually do in your body, how they reduce fatigue and improve performance, why they matter for muscle recovery, how to adjust carbs on training vs rest days, and how to decide how many carbs you personally need based on your body and your goals.
This episode will help you stop under-fueling, start training better, and build a healthier relationship with food and performance.
In this episode, we cover:
- What carbohydrates do in the body and why they’re the primary fuel for strength training and high-intensity work
- How muscle glycogen works and why low glycogen makes workouts feel harder than they should
- Why carbs before training reduce both physical fatigue and perceived effort
- How carbs after training support recovery, glycogen replenishment, and muscle preservation
- How insulin works as a “shuttle” hormone to help deliver nutrients into muscle cells post-workout
- Why carbs + protein post-workout support better recovery than protein alone
- How to think about carbs on non-training days (without cutting them completely)
- How to decide how many carbs you need on training days vs rest days
- How to adjust your intake based on energy, performance, hunger, and recovery
- Why under-fueling feels disciplined but actually slows progress and increases burnout
If you’ve been trying to “eat less and train more” and feeling exhausted, stuck, or frustrated — this episode will help you reframe carbs as a tool, not a threat.
-----------------------------------------------
BodyBio Supplements:
One time discount of 15% off
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
- Set up a one on one consultation call here to see if personalized online training is right for you.
- Join a semi-private class in LA here.
- Email info@chelseyrosehealth.com to inquire about one on one in person training.
Follow Chelsey on Instagram:
Follow Chelsey on TikTok Here.