🟢🟡🔴 Carb Codes: A Simple System to Know Which Carbs to Eat and When

Eat Smart. Train Hard. Get Lean — Without Overthinking Every Bite.

If you’ve ever looked at a jacket potato and thought:

“Is this healthy… or is this going straight to my love handles?”

You’re not alone.

Carbs are constantly misunderstood.

Some say they’re the devil. Others say you can eat as many as you want as long as they’re “clean.”

But when you’re trying to build strength, drop body fat, and feel energised — especially with work, kids, and life flying at you — you don’t need another conflicting headline.

You need a system. One that’s simple. One that works.

And that’s exactly what this blog is about.

🧠 Why Carbs Matter (and Why You Don’t Need to Fear Them)

Carbohydrates are your body’s primary energy source. Especially during strength training, walking the dog, chasing your kids around the garden, or dealing with a 12-hour day of meetings.

They help:

✅ Fuel your workouts

✅ Speed up recovery

✅ Refill muscle glycogen (so you don’t feel flat or sluggish)

✅ Support better sleep and hormone function

But not all carbs are created equal. And when you eat them matters.

That’s where my “Carb Codes” system comes in.

🟢 Green Light Carbs

Eat daily. Eat often.

These carbs are nutrient-dense, fibre-rich, and help you feel full and fuelled.

What they are:

Sweet potato
Oats
Quinoa
Beans & lentils
Butternut squash
Berries
Apples & pears
Wholegrain rice
Chia seeds / flax seeds

Why they work:

These are your go-to carbs for everyday energy and blood sugar control.

They release energy slowly, which means you avoid the spike-crash cycle.

They’re also packed with micronutrients your body needs to perform well, especially during strength training.

💡 When to eat them:

Any time — but especially earlier in the day, around workouts, or as part of meals when you want steady energy and fullness.

🟡 Yellow Light Carbs

Eat strategically. Use for performance and recovery.

These carbs can be super helpful when timed right, but may stall progress if overused or mistimed.

What they are:

White rice
Rice cakes
Bananas
Sourdough bread
Honey
Granola
Cereal
Dried fruit
Fruit smoothies

Why they work:

Yellow carbs are fast-digesting, so they help quickly replenish energy stores and fuel intense workouts.

They’re ideal for pre/post training windows — but can lead to cravings and over-eating if eaten mindlessly when sedentary.

💡 When to eat them:

1–2 hours before a workout Within 90 minutes post-workout On high-activity or stress days where extra fuel is needed

🧠 Coach’s Note:

I often program yellow carbs after a strength workout to support recovery and muscle growth, especially if the goal is to get leaner without losing strength.

🔴 Red Light Carbs

Limit. Enjoy mindfully. Know the trade-off.

These aren’t “bad” — they’re just not helpful when your goal is fat loss, strength, or sustained energy.

What they are:

Doughnuts
Crisps
Biscuits
Pastries
ce cream
White bread
Most takeaways
Fizzy drinks
Packaged snack bars

Why they matter:

These are hyper-palatable, low-satiety, and easy to overeat.

They spike blood sugar, leave you hungrier later, and often contain fats + sugars that override your hunger signals.

But — and this is important — they can still fit in a strong nutrition plan when used consciously.

💡 When to eat them:

After hitting your protein and fibre goals On social occasions where enjoyment matters Rarely during fat loss phases With awareness and no guilt.

🧠 Coach’s Rule:

I teach my clients: “You don’t have to eliminate red carbs — but earn them by being consistent with your greens and yellows first.”

⚖️ The Carb Timing Pyramid

To simplify when to eat which carbs, follow this:

Training Day?

🟡 Yellow 1–2 hours before training

🟢 Green throughout the day

🟡 or 🟢 post workout for recovery

🔴 Optional — if the rest of the day was on point

Non-Training Day?

🟢 Green base meals

🟡 Small portion at breakfast if needed

🔴 Kept to a minimum unless it’s a social meal

🤔 “But Coach… What If I Just Crave Bread or Chocolate?”

You’re human. You’re not failing.

But your body is likely under-fuelled, overstressed, or missing structure.

Once your meals are built around protein, fibre, and green/yellow carbs, cravings naturally drop.

Still want chocolate? Cool.

Have it. Enjoy it. Log it. Move on.

You don’t have to be perfect — you just need to be consistent.

🧬 Why This Matters for My Clients

The people I coach don’t have hours to cook or track macros obsessively.

They’re busy, but committed. They want clear guidelines that remove confusion and help them look and feel better — without obsession.

That’s what Carb Codes give you.

Not restriction. Just clarity.

No shame. Just structure.

Because once you know what works, food becomes a tool — not a battle.

🔑 Final Thought

Carbs aren’t the enemy.

Confusion is.

So the next time you’re staring at the bread basket or rice bowl wondering if it’s “bad” — ask:

What’s my goal?
What have I eaten today?
What colour is this carb?

That 3-second check-in will serve you more than any fad diet ever could.

Want More Guidance?

If you’re done with second-guessing food choices and want a smart, simple system to get stronger, leaner, and more energised — my Sustainable Strength System will show you how.

We cover nutrition like this, plus a strength program you can actually stick to.

Let’s make your next 6 weeks your strongest yet.