Carbs are the new dietary villain these days.
Carbs make you fat, carbs fuel disease, carbs are the devil!
Well, that’s kinda a half-truth.
The whole truth is that carbs aren’t bad, its a matter of source, quantity, and timing of those carbs that makes the difference.
In this short article, I’m going to give you a break down of different people, situations, activity levels and fitness levels and how much carbs each should be eating to optimize health, energy and athletic performance.
First a quick metabolic primer: our primary fuel source during the light day to day activity is fat. So when you’re at work unless you have a physically demanding job-you should be sticking to a lower carb diet.
However, when it comes to strenuous physical activity like working out and playing recreational sports your bodies preferred fuel source is glycogen.
Glycogen is what carbs become in the body. This should give you a clue as to who should be eating more carbs and who should be eating less and when.
Think of it this way, low intensity sustained efforts=fat burning and high-intensity physical efforts=glycogen/carbs
There is current fitness level and body fat percentage to take into account as well.
let’s break this down into a quick and easy list you can reference:
-Sedentary overweight individuals: consume less than 50 grams of carbs (includes veggies) per day
-moderate exercise 3-4 days a week wants to slim down and tone up: eating 50 grams of starchy carbs per day post workout.
-Active lean strong individuals who do intense physical exercise 4-6 days per week should need 100-150 grams positioned around your workouts.
-Competitive athletes working out twice daily: eat 40-50% of daily caloric intake from carbs, usually around 200-300 grams per day
Simply identify who you are on the list above and follow these very basic and straight forward guidelines and you will have great success in your goals to look, feel and perform your best!
To Your Health,