Yet for athletes, carbohydrates aren’t simply a food group; they are the primary fuel source for performance, recovery, brain function, hormone regulation, and metabolic stability. Without them, the body cannot fully heal from energy deficits.
Reintroducing carbs is not just a nutritional task. It is a psychological, physiological, and performance-restoring process. This blog explores how to reintroduce carbs safely and effectively while reducing anxiety, preventing relapse into old patterns, and supporting full recovery.
Why Athletes Fear Carbohydrates After Disordered Eating
Carb avoidance is one of the most common symptoms among athletes experiencing restriction or orthorexia. The fear often develops from:
1. Clean-eating beliefs
Carbs become labeled as “processed,” “bad,” “unnecessary,” or “empty,” even though they are essential for athletes.
2. Control and predictability
Carb-rich foods like pasta, bread, rice, or fruit can feel less controllable or more “scary” because of their energy density, which is exactly why the body needs them during recovery.
3. Body-image pressures
Athletes often fear that carbs will lead to weight gain. This is despite the fact that weight changes during recovery are expected, temporary, and medically necessary.
4. Misinterpreting early physical symptoms
When you’ve been under-fueled, your gut and metabolism are suppressed. Initial bloating or discomfort during carb reintroduction is normal, but many interpret it as “proof” they should avoid carbs.
Understanding these fears is an essential first step toward rebuilding a healthy relationship with food.
Carbs Are Essential to Recovery. Here’s Why
Carbohydrates play a direct role in reversing RED-S, stabilizing metabolism, and supporting athletic function. When carbs are reintroduced consistently:
1. Hormone production improves
Leptin, insulin, thyroid hormones, and reproductive hormones all depend on adequate carbohydrate intake.
2. The metabolism increases
Carbs elevate resting energy expenditure and restore normal hunger cues.
3. Muscle repair and growth rebound
Glycogen availability is directly linked to strength gains and performance adaptation.
4. Cognitive function stabilizes
Carbs are the brain’s preferred fuel: essential for focus, mood, and emotional regulation.
5. Exercise feels easier and less exhausting
Without carbs, every workout feels harder than it should.
For athletes, avoiding carbs doesn’t make you disciplined. It makes you under-fueled.
Signs You May Need Carbohydrate Reintroduction
Carb reintroduction is especially important if you notice:
- Afternoon fatigue
- Brain fog
- Poor workout performance
- Constant hunger or lack of hunger
- Bloating or constipation
- Increased anxiety around food
- Feeling cold often
- Loss of menstrual cycle or irregular periods
- Slow recovery after workouts
- Irritability or low mood
These are signs not of “sensitivity” to carbs, but of low energy availability.
How to Reintroduce Carbohydrates Safely During Recovery
Carb reintroduction is not “all or nothing.” The safest and most effective approach is gradual, structured, and grounded in flexibility.
Step 1: Start With Familiar, Low-Anxiety Carbs
Choose carbohydrates that feel the least intimidating. Here are some examples of sources of carbohydrate that you could choose from:
- Toast
- Oats
- Rice
- Fruit
- Potatoes
- Pasta
- Crackers
Start with small, consistent additions rather than overwhelming portions.
Example:
Add one piece of toast to breakfast rather than increasing carbs at all meals at once.
Step 2: Pair Carbs With Protein and Fat
Example:
Toast + eggs
Fruit + yogurt
Rice + chicken + olive oil
This can make carbs feel more accessible and decrease the sense of overwhelm. Please note that you DO NOT need to have balanced meals in order to be “healthy”. Carbohydrate rich meals are just as nourishing and sometimes, can even allow you to feel more comfortable physically.
Step 3: Prioritize Carbs Before and After Training
This is crucial for athletes rebuilding energy availability.
Pre-workout (60–90 min before):
- Fruit
- Bagel
- Granola bar
- Crackers
- Oats
Post-workout (within 30 min):
- Chocolate milk
- Smoothie
- Rice bowl
- Sandwich
Remember that your body needs carbs to restore glycogen and repair tissue.
***Please note that even if you do not consider yourself an athlete and are not actively training, your body still NEEDS carbohydrates to restore glycogen and repair tissue.
Step 4: Reintroduce Previously Feared Carbs Gradually
Once low-anxiety carbs feel comfortable, incorporate fear foods. You make a list of foods that lead to anxiety and rate them as small, medium or large and plan to reintroduce them by pairing them with more accessible food options. To learn more, you can watch our Youtube video on the topic here.
This is a key psychological step, and often where athletes need therapeutic and nutritional support.
Fear doesn’t mean danger. Fear means healing is happening.
Step 5: Increase Portion Sizes at a Steady Pace
Many athletes unintentionally remain in energy deficiency because they add carbs but not enough of them.
Signs you need larger portions:
- Workouts still feel hard
- You’re still tired
- You still feel cold
- Recovery hasn’t improved
- Period hasn’t returned
Increasing one carb portion per week is a safe and structured place to start.
Step 6: Add Carbs to Snacks
Recovery requires carbohydrate-containing snacks between meals:
- Fruit + nut butter
- Cereal + milk
- Crackers + cheese
- Muffin + yogurt
- Trail mix
Athletes recovering from deficits often need 3 meals + 3 snacks daily.
Step 7: Challenge “Good vs. Bad” Food Thinking
Carb recovery requires addressing cognitive distortions:
- “Carbs make me gain weight.”
- “Carbs are unhealthy.”
- “I don’t deserve carbs unless I train.”
- “I should choose the lowest-calorie option.”
Healing means practicing neutrality:
Carbs are food. Carbs are fuel. Carbs are necessary.
What About Bloating or Discomfort During Carb Reintroduction?
Bloating is normal, temporary, and not a sign you’re “reacting badly” to carbs.
It happens because:
- Your gut is healing
- Your metabolism is restoring
- Glycogen pulls water into muscles (this is healthy, not fat gain)
- Your system is digesting more volume than it’s used to
This discomfort fades as your intake becomes consistent.
Avoiding carbs only prolongs symptoms.
How Athletes Can Prevent Relapse Into Restriction
To protect long-term recovery:
1. Avoid tracking apps and macros
These tools reinforce rigidity and fear.
2. Include joyful, spontaneous, unplanned eating
Flexibility is a sign of healing.
3. Rest matters. Do not “earn” carbs through exercise
Fueling is a requirement, not a reward.
4. Pay attention to emotional triggers
Stress, competition season, or transitions may increase vulnerability.
5. Anchor yourself in performance outcomes
Athletes perform better with carbs, not worse.
Carb Reintroduction Is Not Just About Food. It’s About Freedom
Carb reintroduction is a key milestone in healing from disordered eating. It allows:
- Energy restoration
- Improved performance
- Hormonal health
- Cognitive clarity
- Reduced anxiety
- Better digestion
- Increased strength
- A more flexible, joyful relationship with food
For athletes, carbohydrates are not optional. They are foundational.
Whether you’re recovering from RED-S, orthorexia, overtraining, or long-term restriction, your body deserves the fuel it has been deprived of.
Carbs are central to the process of renourishment from an eating disorder.
If You’re Struggling, Reach Out to Us For Help
If carb reintroduction feels overwhelming, scary, or confusing, professional support makes a tremendous difference. Working with a dietitian trained in eating disorders or sports nutrition can ensure the process is safe, structured, and empowering.
For help, reach out to us at 202-738-4726 or info@fuelingforrecovery.com, or book an appointment through the following link.
Written By: Annyck Besso, Registered Dietitian and Founder of Fueling for Recovery
