Should men over 40 eat carbs?
Short answer
Yes. Most men over 40 perform, recover, and adhere better with carbs in their diet.
Eliminating carbs is usually unnecessary and often counterproductive.
Verdict
- Train regularly: carbs help performance and recovery
- Fat loss phase: carbs can still work if calories are controlled
- Zero-carb long term: rarely sustainable, rarely optimal
Carbs are not the problem. Overeating is.
Why carbs got demonized
Because simple stories sell.
- Keto promised fat loss without discipline
- Low-carb felt “cleaner” than calorie control
- Water weight loss looked like real progress
So carbs became the villain, even though they fuel training, mood, and recovery.
What actually changes after 40
After 40, carbs matter more for performance, not less.
- Training intensity drops without glycogen
- Recovery suffers when calories are too low
- Cortisol stays elevated when carbs are chronically absent
Removing carbs doesn’t make you disciplined.
It usually just makes you tired.
When carbs help most
Carbs are especially useful if:
- you lift weights
- you train more than 2x/week
- you want to maintain muscle while dieting
- you struggle with workout energy
- sleep quality matters to you
In these cases, carbs are a tool, not a threat.
When carbs can be reduced
Lower carb intake can make sense if:
- activity levels are very low
- total calories are consistently high
- adherence improves with fewer food choices
This is about behavior, not physiology.
What this means for you
If you’re over 40:
- stop fearing carbs
- eat them deliberately
- pair them with protein
- control portions instead of banning foods
You don’t need carb timing spreadsheets.
You need consistency.
Sources
- Burke LM et al. J Sports Sci.
- Helms ER et al. J Int Soc Sports Nutr.