27 Sep

Determining Your Ideal Carbohydrate Intake

So are carbs good or not?

Exactly what you may not want to hear:

Everybody is different, and you never really know until you experiment for yourself. 

Similar to an individually designed training program that targets your weaknesses and ensures your success, an individualized approach to nutrition is the only assured way to fueling your body appropriately.

The answer then? Yes and no! 

Like we need water, our bodies do need some carbs. Vegetables and fruit are filled with water, vitamins, minerals and antioxidants. 

It really all depends on what kind of activity you are doing. 

Carbs used appropriately can have a substantial impact on not only performance but increasing muscle mass and decreasing fat mass.

Body Composition
If your goal is to improve body composition, that often times means losing fat mass. In order to apply the principle of blood sugar management, that means carbohydrate experimentation. If you are looking to reduce fat mass, we need to tackle managing blood sugars effectively. Start by restricting carbohydrate consumption, specifically, sugary drinks and starchy carbohydrates that rapidly shuttle glucose into the bloodstream.

What does this look like? Meats, vegetables, nuts and seeds.

This is for people who already have a healthy body composition and can manage their blood sugar effectively. 

Males - 10-20% body fat or lower
Females - 18-28% body fat or lower

The amount of carbs will be dependent upon the type of training. There are three types of training: CNS dominant, cellular and a hybrid of the two. What is listed below are ratios of carbohydrates to protein (CHO:PRO) that are to be consumed post training. 

CNS Dominant. Weightlifting with loads roughly 70% of your 1RM or more.

Prescription: 1:1 (CHO:PRO) 
Example: 30g:30g

Cellular Dominant. Sustainable aerobic work.

Prescription: 4:1 (CHO:PRO)
Example: 60g:15g

Hybrid. Both CNS and Cellular.

Prescription: 2:1 (CHO:PRO)
Example: 60g:30g

For the average person, the majority of your carbohydrates should come from low-starch, high-fiber, water-rich vegetables to prevent excess glucose and the storage of sugar in your cells.

For the clients focused on performance, some more carbohydrates can find a place in your diet for supporting muscle growth.

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