Listen to your body. I am a semi pro cyclist and i followed last years instructions to eat a lot of carbohydrates and especialy „carbo loading” before the races. I studied on myself and that was absolutely wrong. (Insulin spikes non stop, crap feelings, problems of hormons and absolutely not more powerfull at all) When i cut this insane amount of carbohydrates and replaced by fat, finally i felt good with great power, energy and my hormones back to normal lvl. Plus bonus - less cravings every day. Off course i eat carbohydrates but mostly when i riding and after to better recovery but not in every meal and especially not that sick akount that they told us🙈
These carb amounts seem super high compared to what everyone else typically recommends. I weigh about 103kg. If I am a moderate exerciser and we use your recommendation, then that means I need 600-650 grams of carbs per day?!?!?
Hello Balla, thanks for your comment. I am not sure what the source of your information is, but the recommendations that I have provided are based on the Position Statement by the American College of Sports Medicine with the title: Nutrition and Athletic Performance. This document can be downloaded for free on the internet. In your comment you mention that you are 103kg but it does not state your age, gender and height. For the sake of this example, I assume that you are male, 185cm and 40 years of age. When doing moderate exercise, your daily calory requirement will be roughly 3300 Kcal/day. If you follow the recommendations, you can take 5g/kg of carbs per kg body weight which is 515g. This equals 2060 kcal (515 * 4). If you stick to 1.2g of protein per kg body weight that covers 123g of protein which equals roughly 500 kcal. Together that is 2,560 kcal. The remainder is 3300-2560 = 740kcal which should be consumed in the form of fats. That means that the caloric intake in the form of: Carbs = 2060/3300 = 62% Proteins = 500/3300 = 15% Fats = 740/3300 = 23% This is perfectly in line with the caloric intake recommendation per macronutrient category for the general public. Naturally the intake is different for everyone, also based on the type of exercise someone is doing. Typically, endurance athletes need more carbs whereas strength and power athletes need more proteins. So the example calculation that I have provided here requires a little tweaking to come to the exact ideal amounts. I hope that explains. Kind regards.
