Whether you’re looking to lose weight or build muscle, it is important that you know the basics of carb consumption to help you achieve your fitness goals more efficiently.
1. How many carbs per day should you eat?
There’s no specific amount of carbs that people can ideally consume per day. The quantity depends on many factors, including one’s body size, activity level, fitness objective, and even one’s genetics. Hence, it’s important that you consider these factors first.
In general, it is suggested that 55 percent of the calories you consume must come from carbs. Most bodybuilders ingest roughly 50 percent of total calories from carbs. Meanwhile, those who follow a low-carb diet only have 10-15 …show more content…
Since carbs are anabolic, they increase your blood sugar level, which rouses the storage of the hormone insulin. Insulin is not well-liked when it comes to fitness and weight loss because it can advance the storage of fat. Nonetheless, it can still do you a favor by aiding the muscles get more protein.
After a workout session, eating carbs alongside protein in an approximately 2:1 proportion aids the body to make the most of protein it the greatest efficiency. Eating carbs when you’re about to participate in a physical competition such as an endurance race can also be useful.
This is because ingesting huge amounts of carbs before a sports event can lead to the saturation of your sugar storage reservoirs. The bottom line here is that while you’re not required to eliminate carbs from your diet, consuming high amounts is not recommended.
3. Include carbohydrate cycling in the mix
The carb cycling structure you can choose will need to depend on whether your objective is to gain muscle or lose fat. These days, people go for the three days low and one day high. While there are many dynamics to consider in determining your carb breakdown, many settle on this one method where you consume one gram of carbs in every pound of lean body