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How many carbs? (in a 1 minute read)

Coalition PerformanceNutrition and lifestlyeHow many carbs? (in a 1 minute read)

Jun

20

June 20 , 2016 | Posted by Dave Cripps |

How many carbs? (in a 1 minute read)

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Hi {!firstname_fix}In my late teens I remember thinking keeping my nutrition good was about eating sandwiches and pasta

 

Of course it wasn’t…

 

Yet how often do you get confused over how many carbs to have?

 

Your magazine says this, Dr Christian on tele says that, athlete so and so says this…

 

Cause it often tends be extreme…

Either gobbling away at the sugary goodness

Or, going so strict you actually end up making life harder

 

For example we coach those involved in sports as well normal everyday people who don’t compete in sports…

 

Although both may have the aim to get their body composition/fat to a sweet spot, its not a one size fits all

 

A chap we coach showed me his myfitnesspal nutrition log from last week and despite cranking out many a mile on his bike, he seriously under ate on his carbohydrates and the result?

 

He was tired, lethargic and not his normal chirpy self (sorry Russ!)

 

In contrast, you can have the accountant, who over the day, via fruit, Kellogg’s cereal cars, Ginsters sandwiches and smoky bacon crisps hits well beyond where they should be with carbohydrates

 

So here’s the low down…

 

If you want to drop body fat and don’t compete in sports:

 

  • Keep your carbs under 2 grams per kilogram of bodyweight each day

 

If you’re wanting to drop body fat but DO compete in sports:

 

  • On rest/low activity days, keep your carbs under 2 grams per kilogram of bodyweight

 

  • On those days of intense training, or long relatively intense training, increase this up to 3-4 grams per kilogram of bodyweight

 

  • On days you compete and the day before up this to 4-6 grams per kilogram of bodyweight

 

Now as I’m sure you respect, this is general, and more specificity requires working with you the individual

 

But to give you a guide, and to make sure you’re on the right general path hit the right balance, use this guide above

 

 

Speak shortly

 

Dave ‘you can’t out train our nutrition’ Cripps

 

 

 

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