You’re eating enough protein. You’re training consistently. But your workouts feel hard. Your strength isn’t progressing. You’re exhausted.
The problem might be carbohydrates.
Here’s what’s happening: many women drastically under-eat carbs, believing they’re unnecessary or that they’ll cause fat gain. Meanwhile, they wonder why their training performance suffers and their strength gains stall.
I’m Will Duru, a personal trainer with over 10 years’ experience in London. I’ve worked with dozens of women who were unknowingly sabotaging their training by eating insufficient carbohydrates. When they increased carb intake appropriately, their training quality improved dramatically and strength gains accelerated.
This guide explains exactly how many carbs women need for strength training, why they matter, and how to implement them properly.
Why Carbs Matter for Strength Training
Carbohydrates aren’t just for marathon runners. They’re essential for strength training too.
Carbs fuel high-intensity efforts: When you lift weights—particularly heavy weights for low to moderate reps—your muscles use primarily glycogen (stored carbohydrate) for energy. Without adequate glycogen, your performance suffers.
Carbs support training volume: Volume (sets × reps × weight) drives muscle growth. If your glycogen stores are depleted, you can’t complete as many sets or reps. Less volume means less stimulus for adaptation.
Carbs are protein-sparing: When you eat sufficient carbs, your body uses them for energy. This allows dietary protein to be used for its primary purpose: building and repairing muscle tissue. Without enough carbs, your body may break down protein for energy instead.
Carbs facilitate recovery: Replenishing glycogen post-workout is essential for recovery. If you don’t eat enough carbs, you start your next session partially depleted, accumulating fatigue over time.
Carbs support hormones: Chronically low carbohydrate intake can disrupt hormones, particularly thyroid function and reproductive hormones in women. This impacts energy, mood, and training performance.
How Much Glycogen Does Strength Training Actually Deplete?
Here’s important context: strength training doesn’t deplete glycogen as dramatically as endurance exercise.
A marathon or long cycling session can completely deplete muscle glycogen stores. Strength training typically doesn’t.
Research findings: Studies show that standard strength training workouts (3-4 sets per exercise, 6-12 reps, with 1-3 minute rest periods) deplete muscle glycogen by approximately 25-40%.
This is substantial but not complete depletion. The rest periods between sets allow your aerobic system (which can use fat for fuel) to contribute to energy production.
What this means practically: You don’t need endurance-athlete levels of carbohydrate intake. But you do need enough to maintain adequate glycogen stores, particularly if you train 3-5 days weekly.
How Many Carbs Do Women Need for Strength Training?
The optimal amount depends on several factors: training frequency, training volume, bodyweight, and goals.
General Recommendations
Baseline for strength training women: 2.5-5g of carbohydrate per kg bodyweight daily.
This is a broad range because individual needs vary significantly. Here’s how to determine where you fall within this range.
Training Frequency and Volume
Training 2-3 days weekly (moderate volume):
- 2.5-3.5g per kg bodyweight daily
- For a 65kg woman: 163-228g carbs daily
Training 4-5 days weekly (higher volume):
- 3.5-5g per kg bodyweight daily
- For a 65kg woman: 228-325g carbs daily
Training 6 days weekly or twice daily:
- 5-6g per kg bodyweight daily
- For a 65kg woman: 325-390g carbs daily
Higher frequency and volume require more carbohydrate to maintain glycogen stores across multiple training sessions.
Goals: Fat Loss vs Muscle Building
Fat loss phase (calorie deficit):
- 2.5-3.5g per kg bodyweight
- Lower end of range, prioritising protein first
- For a 65kg woman: 163-228g carbs daily
Muscle building phase (calorie surplus):
- 4-5.5g per kg bodyweight
- Higher end of range to support increased training volume
- For a 65kg woman: 260-358g carbs daily
Maintenance:
- 3-4.5g per kg bodyweight
- Middle range, adjusted based on training load
- For a 65kg woman: 195-293g carbs daily
Practical Examples
Sarah: 60kg, trains 3 days weekly, maintaining weight
- Recommendation: 3.5g per kg = 210g carbs daily
- This represents roughly 840 calories from carbs
Emma: 70kg, trains 5 days weekly with high volume, building muscle
- Recommendation: 4.5g per kg = 315g carbs daily
- This represents roughly 1,260 calories from carbs
Lucy: 55kg, trains 4 days weekly, losing fat
- Recommendation: 3g per kg = 165g carbs daily
- This represents roughly 660 calories from carbs
The Research: Do Carbs Actually Improve Strength Performance?
The science is more nuanced than simple “more carbs = better performance.”
Acute studies (single workout): Research shows that when calories are matched, higher carb intake doesn’t consistently improve strength performance for workouts under 10 sets per muscle group. The benefit appears primarily when comparing fed vs fasted training.
Key finding: Training after an overnight fast with no carbs impairs performance. But consuming some carbs (even 15-30g) before training prevents this impairment. Consuming more carbs beyond this threshold doesn’t necessarily improve performance further in a single session.
Chronic studies (weeks to months): When comparing high-carb vs low-carb diets over longer periods, strength gains are similar IF protein and calories are matched.
However: This doesn’t mean carbs don’t matter. Lower-carb approaches often reduce total training volume capacity. You might gain similar strength, but you’re likely completing fewer total sets and reps, which limits muscle growth stimulus.
What Happens When You Don't Eat Enough Carbs?
Inadequate carbohydrate intake creates several problems for strength-training women.
Performance Declines
Your workouts feel harder. You can’t complete as many reps. Your working weights feel heavier. You quit sets earlier than planned.
This isn’t weakness—it’s depleted glycogen affecting your training capacity.
Progressive Glycogen Depletion
If you don’t replenish glycogen between sessions, you start each workout partially depleted. Over weeks, this accumulates. You’re chronically under-recovered, limiting progress.
Increased Fatigue
Everything feels exhausting. Training, work, daily activities—all require more effort. This isn’t just mental; it’s metabolic.
Hormonal Disruption
Chronic low-carb intake, particularly combined with intense training and calorie restriction, can disrupt thyroid function and reproductive hormones.
Signs include:
- Irregular or absent menstrual cycles
- Low energy despite adequate sleep
- Feeling cold constantly
- Hair loss or thinning
- Reduced training capacity
Reduced Muscle Growth
Without adequate carbs, you can’t train with sufficient volume to maximise muscle growth. Fewer sets, fewer reps, less total stimulus.
Additionally, without sufficient carbs, your body may break down protein for energy rather than using it to build muscle.
Carb Timing: Does It Matter?
Timing isn’t everything, but it’s not irrelevant either.
Pre-Workout Carbs
Purpose: Ensure adequate blood glucose and prevent training in a depleted state.
Timing: 1-3 hours before training, depending on meal size.
Amount:
- Large meal (2-3 hours pre-workout): 0.5-1g per kg bodyweight
- Small snack (30-60 minutes pre-workout): 0.3-0.5g per kg bodyweight
Examples for 65kg woman:
- Large meal: 33-65g carbs (2-3 hours before)
- Small snack: 20-33g carbs (30-60 minutes before)
Good pre-workout carb sources:
- Oats with banana
- Rice with chicken
- Bagel with jam
- Toast with honey
- Fruit smoothie
Post-Workout Carbs
Purpose: Replenish glycogen stores and facilitate recovery.
Timing: Within 2 hours post-workout for optimal glycogen resynthesis. Sooner is slightly better, but the 2-hour window is practical.
Amount: 0.8-1.2g per kg bodyweight
Example for 65kg woman: 52-78g carbs post-workout
Good post-workout carb sources:
- Rice
- Potatoes
- Pasta
- Oats
- Fruit
- Bread
Combining carbs with protein (3:1 carb-to-protein ratio) optimises recovery. For example, 60g carbs with 20g protein.
The Rest of the Day
Distribute remaining carbs around other meals based on preference. There’s no magic to eating carbs at specific times outside the training window.
Some women prefer more carbs at breakfast for energy. Others prefer more at dinner. Both work fine. Choose what fits your lifestyle and appetite.
Good Carb Sources for Strength Training
Not all carbs are created equal. Prioritise these sources.
Starches
Rice (white or brown): 45g carbs per cup cooked Potatoes: 35g carbs per medium potato Sweet potatoes: 27g carbs per medium sweet potato Pasta: 40g carbs per cup cooked Oats: 27g carbs per 50g dry Bread (white or wholemeal): 15g carbs per slice Quinoa: 39g carbs per cup cooked
Fruits
Banana: 27g carbs per medium banana Apple: 25g carbs per medium apple Berries: 15g carbs per cup Mango: 50g carbs per cup Grapes: 27g carbs per cup
Other Sources
Honey: 17g carbs per tablespoon Jam: 13g carbs per tablespoon Rice cakes: 7g carbs per cake Dried fruit: 30-40g carbs per 50g
Vegetables provide carbs too, but in smaller amounts. A cup of broccoli has only 6g carbs. You’d need enormous vegetable servings to hit carb targets, so prioritise starches and fruits.
Common Myths About Carbs and Strength Training
Myth 1: “Carbs make you fat”
Excess calories make you fat, regardless of macronutrient source. Carbs consumed within your calorie needs don’t cause fat gain.
In fact, carbs are less efficiently converted to fat than dietary fat itself. Overconsumption of any macronutrient causes fat gain, but carbs aren’t uniquely problematic.
Myth 2: “You don’t need carbs for strength training, only endurance”
Strength training uses glycogen as primary fuel for high-intensity efforts. While you don’t need marathon-runner levels of carbs, you need enough to maintain performance across multiple training sessions weekly.
Myth 3: “Eating carbs at night causes fat gain”
Time of day doesn’t magically change how carbs are metabolised. Total daily intake matters. Eating carbs at night is fine.
In fact, some research suggests carbs at dinner may improve sleep quality, which benefits recovery.
Myth 4: “Low-carb is better for fat loss”
Low-carb diets can work for fat loss, but they’re not superior to higher-carb diets when calories and protein are matched. Choose the approach that allows you to maintain training intensity and feels sustainable.
For most women strength training regularly, drastically reducing carbs impairs training quality and isn’t necessary for fat loss.
Myth 5: “Carbs need to come only from whole grains and vegetables”
Whilst whole grains and vegetables provide more micronutrients and fibre, there’s nothing wrong with white rice, white bread, or white pasta—particularly around training when you want easily digestible carbs.
Demonising “white” carbs is unnecessary. Focus on total carb intake first, then food quality second.
Adjusting Carbs Based on Progress
Your initial carb target is a starting point. Adjust based on results.
Signs You Need More Carbs
- Training feels exhausting
- Strength isn’t progressing despite proper programming
- You can’t complete planned sets/reps
- Recovery between sessions is poor
- You’re constantly fatigued
- Sleep quality is declining
- Your period becomes irregular or stops
Action: Increase carbs by 25-50g daily for 2 weeks. Assess whether training improves.
Signs You Might Reduce Carbs
- You’re gaining unwanted fat during a maintenance phase
- You’re not losing fat during a cutting phase despite being in a calorie deficit
Action: Reduce carbs by 25-50g daily whilst maintaining protein intake. Monitor for 2 weeks.
Important: Don’t reduce carbs below 2.5g per kg bodyweight unless specifically pursuing fat loss. Going lower often impairs training.
Sample Day of Eating
Here’s what 280g of carbs looks like for a 70kg woman training 4 days weekly.
Breakfast:
- 60g oats with banana and honey
- Carbs: 75g
Lunch:
- Chicken breast with 200g cooked rice and vegetables
- Carbs: 90g
Pre-workout snack:
- Toast with jam
- Carbs: 30g
Post-workout:
- Protein shake with banana
- Carbs: 35g
Dinner:
- Salmon with 200g sweet potato and vegetables
- Carbs: 50g
Total: 280g carbs, spread across the day with emphasis around training.
The Bottom Line
Carbohydrates aren’t optional for women who strength train seriously.
Key points:
✅ Women strength training need 2.5-5g carbs per kg bodyweight daily
✅ Higher training frequency and volume require more carbs
✅ Training fasted or chronically low-carb impairs performance
✅ Carbs are “protein-sparing”—they allow protein to build muscle
✅ Timing matters: consume carbs 1-3 hours pre-workout and within 2 hours post-workout
✅ Prioritise starches and fruits for hitting carb targets
Don’t fear carbs. They’re not making you fat. Insufficient carbs are likely limiting your training quality and progress.
Start with 3-4g per kg bodyweight daily as a baseline. Adjust up or down based on training response, energy levels, and goals.
Most women I work with dramatically under-eat carbs. When they increase intake appropriately, their training improves immediately. They lift heavier, complete more volume, and recover better between sessions.
Stop sabotaging your training by avoiding carbs. Fuel properly and watch your strength progress accelerate.
