Need More Carbs to Boost Energy ?

Learn why more carbs might not boost your energy and how low potassium (hypokalemia) can affect your health. Discover the symptoms of low potassium and the importance of maintaining proper potassium levels.

Carbs and energy 

Man , I just need more carbs to boost my energy .

Really ?

Have you ever heard that before ?

Well , it’s actually just the opposite and I’m gonna explain why .

So I’m gonna explain this in 2 different ways .

The simple version and the technical version for those people that want to know about it .

Carbs and energy 

When you eat carbs , you lose potassium .

Role of Carbs in EnergyCarbohydrates are the body’s primary source of energy, especially for the brain and muscles. They are broken down into glucose for immediate energy or stored as glycogen for later use.
Symptoms of Low Carbs– Fatigue
– Weakness
– Dizziness
– Mental fog
– Irritability
– Headaches
Benefits of Adequate Carbs– Sustained energy levels
– Improved physical performance
– Enhanced brain function
– Better mood and mental clarity
Sources of Healthy Carbs– Whole grains (oats, quinoa, brown rice)
– Fruits (bananas, berries)
– Vegetables (sweet potatoes, leafy greens)
– Legumes (beans, lentils)
Symptoms of Hypokalemia (Low Potassium)– Muscle cramps
– Weakness
– Fatigue
– Constipation
– Irregular heartbeats
– Tingling or numbness
– Nausea
– Vomiting
– Bloating
– Abdominal pain
Causes of Low Potassium– Excessive loss through urine or digestive tract (diuretics, diarrhea, vomiting)
– Poor dietary intake
– Excessive sweating
– Chronic kidney disease
– Medications
– Hormonal imbalances
– Conditions like diabetes
Treatment for Low Potassium– Increase dietary intake of potassium-rich foods
– Oral potassium supplements
– Intravenous potassium for severe cases
– Address underlying causes (medications, chronic conditions)
Sources of Potassium– Bananas
– Avocados
– Leafy greens
– Beans
– Nuts
– Seeds
– Potatoes
– Fish
Dr. Berg’s RecommendationsEnsure adequate intake of both carbs and potassium through a balanced diet, consider supplements if necessary, and consult with a healthcare provider for personalized advice.
Importance of Monitoring LevelsRegular check-ups with healthcare providers, monitoring for signs of deficiency, maintaining a balanced diet for overall health.

Symptoms of low potassium 

Symptoms of low potassium 

And when you lose potassium you get tired , weak .

Potentially you can have paralysis if there’s a huge potassium loss , leg cramps , abnormal heart rhythm , even a palpitation could be a 1 symptom , high blood pressure and tremor .

So that’s the simple version .

Let me explain a little bit more tactical .

Insulin-induced hypokalemia

Insulin-induced hypokalemia

There’s something called insulin induced hypokalemia .

Hypokalemia is low potassium .

When you stimulate insulin , because the carbs are high , you block this enzyme .

This enzyme is a pump and you have millions of them in all of your cells .

And this pump basically keeps the potassium inside the cell and the sodium outside the cell to form an electrical gradient so it can act as a battery .


And you need the battery to keep the muscles relaxing and contracting as well as to keep the messages flowing as well as to keep the electrical signals to the nervous system activated .

What’s interesting is 30% of all the energy that you have in your body is allocated to this specific pump .

So if you inhibit this pump , more potassium stays outside the cell and you start losing potassium .

And that condition is called hypokalemia and you’re gonna get these symptoms right here .

So that’s just 1 reason why you get tired after carbs .

There’s other reasons as well .

Causes of a Potassium Deficiency 

So a spike in insulin will cause a potassium deficiency .

And of course not consuming enough potassium foods can also be another reason , but there are more reasons right here .

 diarrhea or vomiting .

Let’s see if a loss of fluid , diarrhea or vomiting .

That could be 1 .

Also , if you’re diabetic and you’re peeing excessively , you can lose fluid with that .

Now if you have steroids or you have a huge spike in stress or an injury or shock to the body , you lose potassium .

And you also , during surgery , lose potassium and this is why many times they will put potassium in your IV .

This is interesting .

Alkalosis could be the reason why you’re low on potassium .

There’s a huge push to make everyone alkaline .

Right ?

Well , if you’re too alkaline , you’re gonna have alkalosis and you’re gonna be deficient in potassium .

When you take steroids or you go through a lot of stress , that can also create alkalosis .

 high sugar diet .

And so will a high sugar diet .

And then you have certain diuretics will also create a potassium deficiency .

And also if you’re low on magnesium , you’re not gonna be able to have enough potassium in the body too .

So these are other reasons why you may also be tired due to this low potassium .

But I wanted to emphasize the importance of potassium with your energy .

key Points:

When you eat carbs, you lose potassium. Low potassium can cause symptoms such as:

• Fatigue
• Weakness
• Paralysis
• Leg cramps
• Abnormal heart rhythm
• High blood pressure
• Tremors

  • There is something called insulin-induced hypokalemia. Hypokalemia is low potassium. When you stimulate insulin because your carbs are high, you block an enzyme, which is a pump. You have millions of these in all of your cells.
  • This pump basically keeps the potassium inside of the cell and the sodium outside of the cell to form an electrical gradient so it can act as a battery. 30% of all of the energy in the body is allocated to this pump. If you inhibit this pump, more potassium stays outside of the cell, and you start losing potassium.

There are more causes of a potassium deficiency such as:

• A spike in insulin
• Not consuming enough potassium foods
• Loss of fluid
• Steroids
• Alkalosis
• Diuretics
• A decrease in magnesium


Download My FREE guide: First Signs of a Nutrient Deficiency


Does eating more carbs give you more energy?

Yes, eating more carbohydrates can give you more energy. Carbs are the body’s primary source of fuel, especially for the brain and muscles. They are broken down into glucose, which is used for immediate energy or stored in muscles and the liver for later use.

How many carbs do you need for energy?

The amount of carbs needed for energy varies depending on individual activity levels and metabolic needs. Generally, it is recommended that 45-65% of your total daily calories come from carbohydrates. For most adults, this equates to about 225-325 grams of carbs per day on a 2,000-calorie diet.

What is the best carb for energy?

The best carbohydrates for sustained energy are complex carbs, which are digested slowly and provide long-lasting energy. Examples include whole grains (oats, quinoa, brown rice), legumes (beans, lentils), fruits (bananas, berries), and vegetables (sweet potatoes, leafy greens).

Can you get enough energy without carbs?

Yes, it is possible to get enough energy without carbs by relying on fats and proteins. In a low-carb or ketogenic diet, the body uses fats as the primary energy source, converting them into ketones for fuel. However, this dietary approach requires careful planning to ensure nutritional balance.

Instant energy food for weakness

For instant energy to combat weakness, consider consuming foods rich in simple carbs and natural sugars, such as:

  • Bananas
  • Dates
  • Honey
  • Oranges
  • Yogurt with fruit
    These foods are quickly absorbed and provide an immediate energy boost.

Best carbs for energy before workout

The best carbs for energy before a workout are easily digestible and provide quick energy. Examples include:

  • Oatmeal
  • Bananas
  • Whole grain toast
  • Rice cakes with peanut butter
  • Greek yogurt with fruit
    These options help fuel your muscles and sustain energy throughout your workout.

Top 10 energy foods

  1. Bananas
  2. Oatmeal
  3. Eggs
  4. Greek yogurt
  5. Quinoa
  6. Almonds
  7. Sweet potatoes
  8. Spinach
  9. Brown rice
  10. Apples

Instant energy drink for weakness

An instant energy drink for weakness can be made by blending natural ingredients rich in vitamins and minerals. A simple recipe includes:

  • 1 banana
  • 1 cup of orange juice
  • 1 tablespoon of honey
  • A pinch of salt
    This combination provides quick energy and electrolytes to combat weakness.

Good carbs for weight loss

Good carbs for weight loss include complex carbohydrates that are high in fiber and low in refined sugars. Examples are:

  • Quinoa
  • Oats
  • Brown rice
  • Sweet potatoes
  • Whole grain bread
  • Lentils
  • Fruits (berries, apples, oranges)
    These carbs provide sustained energy and help control hunger.

Best foods for energy and concentration

The best foods for energy and concentration include those rich in antioxidants, healthy fats, and complex carbs. Examples are:

  • Blueberries
  • Nuts and seeds
  • Fatty fish (salmon, mackerel)
  • Avocados
  • Dark chocolate
  • Green tea
  • Leafy greens
    These foods support brain function and provide steady energy.

How to get instant energy when tired

To get instant energy when tired, consume quick-digesting carbohydrates and hydrate. Options include:

  • A piece of fruit (banana, apple)
  • A handful of nuts for sustained energy
  • A glass of water or an electrolyte drink
  • Dark chocolate for a quick boost
    These options provide immediate energy and help combat fatigue.

Food that gives energy and stamina

Foods that give energy and stamina are those rich in complex carbs, healthy fats, and proteins. Examples include:

  • Whole grains (oats, quinoa)
  • Lean proteins (chicken, fish, beans)
  • Healthy fats (avocados, nuts, seeds)
  • Fruits (bananas, berries)
  • Vegetables (sweet potatoes, spinach)
    These foods provide sustained energy and help maintain stamina throughout the day.

Dr. Berg

I am a health educator specializing in weight loss through nutritional and natural methods such as the keto diet plan and intermittent fasting

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