Within the evolving landscape of ancestral nutrition, carbs often get a bad rap. From keto zealots to hardcore carnivores, carbohydrates have been blamed for everything from metabolic dysfunction to autoimmune flares. But the truth is more nuanced. While the Standard American Diet (SAD) overdoses on refined sugar and processed grains, not all carbs are created equal. For athletes, high-performers, and active individuals pursuing a primarily animal-based lifestyle, there is still a time and a place for carbohydrates.
Let’s unpack how strategic carb intake—especially from ancestral, whole-food sources like raw honey and fruit—can enhance performance, recovery, and even metabolic flexibility without derailing the foundational principles of an animal-based diet.
Why Fat Still Comes First
First, let’s set the baseline: fat is your primary fuel on an animal-based diet. Whether it's grass-fed ghee, tallow, or fatty cuts of meat, fat provides a stable, slow-burning source of energy that doesn't spike blood sugar or insulin. It supports hormone production, satiety, brain function, and mitochondrial health.
Shop Hunghee Energy Packs exemplifies this approach—a potent blend of grass-fed ghee, raw honey, and sea salt. It’s primarily fat-fueled, but with just enough clean carbs to support performance when needed.
In daily life, this fat-based fueling system works well. It promotes steady energy, mental clarity, and less dependence on frequent meals. But during high-output efforts like endurance training, high-intensity workouts, or extended time outdoors, your body may benefit from topping off the tank with targeted carbohydrates.
When Carbs Make Sense
Here’s when incorporating carbs can actually enhance an animal-based diet:
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Before Intense Workouts: A small amount of fast-absorbing carbs like raw honey, ripe fruit, or Hunghee can increase glycogen availability and improve performance.
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Post-Workout Recovery: After strenuous activity, a mix of protein and simple carbs can speed muscle repair and replenish glycogen.
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During Endurance Events: Long hikes, rides, or runs may require intra-activity fueling. A honey-based snack or piece of fruit can maintain blood sugar and stamina.
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Refeeds or Carb Cycling: Some find metabolic and hormonal benefits from periodic carb-ups, especially for thyroid and leptin regulation.
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Stress, Sleep, and Cortisol: Strategic evening carb intake (e.g., honey or fruit) can help blunt cortisol and improve sleep for some people.
“During very long aerobic exertion efforts, like a marathon or beyond, we will need to refuel during races and in training in order to avoid complete depletion of glycogen stores. This is probably best done with “clean” source of carbohydrates, like dextrose or honey, rather than highly processed gels and other supplements. For efforts that aren’t long and intense enough to deplete glycogen, carbohydrates are not necessary during workouts and consumption of a carnivore diet after exertion will allow for full replenishment of glycogen stores.” - Dr. Paul Saladino, Carnivore Code
The Best Animal-Based-Friendly Carbs
If you’re going to include carbs, choose sources that are minimally processed, low-toxin, and ancestrally consistent:
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Raw Honey: Nature’s purest carb. Rich in enzymes, antimicrobial compounds, and easily digested sugars. Ideal for pre-workout or recovery.
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Ripe Fruit: Berries, bananas, mangos, and dates offer fast-digesting energy along with polyphenols and minerals.
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Cooked Root Vegetables (if tolerated): Some individuals can handle cooked squash, sweet potatoes, or carrots well—especially post-training.
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Coconut Water: For electrolyte support with a touch of glucose during or after exertion.
Avoid grains, legumes, and refined sugars. These often carry anti-nutrients, spike insulin, or contribute to gut irritation—the opposite of what you want on an animal-based approach.
Hunghee: Fat-Fueled with a Purposeful Carb Boost
Hunghee is a great example of a functional snack that embraces the fat-first philosophy but allows for intentional carb inclusion. Its blend of:
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Grass-fed Ghee: Clean-burning, high in CLA and fat-soluble vitamins.
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Raw Honey: A touch of ancestral carb for glycogen support and flavor.
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Ancient Sea Salt: Critical for electrolyte balance and performance.
...makes it ideal before workouts, during endurance efforts, or as a midday boost.
How Much Carb is Too Much?
This depends on your goals and context. A competitive triathlete training 15 hours a week will require more carbs than someone walking daily and lifting three times a week.
As a baseline:
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Low-Activity Days: <50g carbs/day
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Moderate Training Days: 50–100g carbs/day
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High-Intensity/Endurance Days: 100–150g carbs, focused around activity windows
If you find yourself crashing, craving sugar, or underperforming, it may be time to experiment with carb timing.
Carb Timing: Maximize Performance, Minimize Drawbacks
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Pre-Workout: 15–30g honey or fruit 30 minutes before exercise
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Post-Workout: 20–40g carbs paired with 20–30g protein for recovery
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Evening Wind-Down: 10–15g raw honey or fruit to support sleep (especially after high cortisol days)
Timing carbs around activity allows your body to utilize them efficiently without triggering unnecessary insulin resistance or fat gain.
Signs You May Need More Carbs
Even in a fat-adapted context, your body might be asking for more carbs. Here are signs to look for:
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Trouble sleeping or waking up wired
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Persistent fatigue or brain fog
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Poor workout recovery
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Mood swings or irritability
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Loss of menstrual cycle in women
If you experience any of these, experiment with small, strategic amounts of carbs and monitor your response.
Athletic Case Study: Hunghee in Action
Sam, a backcountry skier and ultramarathoner, fuels mostly with animal-based meals. But during multi-hour climbs, he uses Hunghee every 90 minutes.
"It gives me stable energy, not the spike-and-crash of gels. And I recover faster because I’m not wrecking my gut with processed stuff," he says.
On heavy training days, he adds a post-workout bowl of full fat yogurt, berries, and collagen to support muscle repair and gut health.
“The concept of “calories in, calories out” fails to account for how different foods influence your appetite and metabolic hormones. Ketones are internally manufactured energy source, a byproduct of fat metabolism in the liver when blood glucose levels are low due to disciplined restriction of dietary carbs. The brain, heart, and skeletal muscles use ketones in a similar manner to glucose, but it burns with much less oxidative stress than glucose, and actually delivers a potent anti-inflammatory effect. Ketones were a critical component of evolution, enabling humans to survive during periods of insufficient dietary calories. Today, breaking science shows ketones have incredible promise for fat loss, improving cognitive conditions and seizures, boosting endurance performance, and fighting cancer. Becoming keto-and fat- adapted means that you are efficient at burning internal sources of energy and no longer dependent upon regular meals to sustain energy or concentration.” - Mark Sisson, Triathlete and author of The Primal Blueprint
Common Myths About Carbs on an Animal-Based Diet
"Any carb knocks you out of fat-burning."
False. With metabolic flexibility, your body can easily switch between fuel sources. A bit of honey won't ruin your fat adaptation.
"Carbs cause inflammation."
Highly processed carbs can. Raw honey and ripe fruit, in moderation, do not.
"You're not carnivore if you eat carbs."
Strict carnivore is a therapeutic tool, not a permanent identity. Ancestral diets always included seasonal carbs.
Final Thoughts: Carbs as a Tool, Not a Crutch
The animal-based diet is not about demonizing food groups. It's about honoring your physiology and fueling with intention. Fat is your foundation. Protein builds and repairs. And carbs? They’re the performance booster when used wisely.
Think of carbs like kindling—useful when the fire needs to roar, but unnecessary once it’s burning strong.
So next time you prep for a summit, a lift session, or a grueling workday—don’t fear the fruit. Just make sure your foundation is still built on the foods that fueled our ancestors: meat, fat, and salt.
Hunghee Ancestral Energy is your ready-to-go solution. Powered by ghee, honey, and sea salt, it gives you fat-fueled energy with a touch of carbs to push harder, go longer, and stay sharp.
Fuel primal. Fuel smart. Fuel Hunghee.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for advice about a specific medical condition or before starting any new fitness or nutritional program.