How many Carbs should I eat in a day?

Carbohydrates have a mixed reputation. While many popular diet trends discourage high carbohydrate intake, they can be an important tool for athletes - whether you're an elite level athlete, or someone just trying to build more muscle. In sports circles, carbs are sometimes known as the 'master fuel,' and for good reason! They're our body's preferred energy source, supporting a wide range of intensities by fueling both anaerobic and oxidative energy systems. Glycogen is the form of carbohydrate that is stored in our muscles, which can then be used to help fuel our activity.

The purpose of consuming carbs before training is to top off our glycogen stores and ensure we have adequate carbohydrate availability to meet the needs of our muscles and central nervous system. Depleted carbohydrate stores can lead to impaired performance, reduced skill and concentration.

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The Summary Guidelines for Carbohydrate intake by Athletes from Dietitians of Canada, the American College of Sports Medicine and the Academy of Nutrition and Dietetics (2016) are as follows:

-        Light Activity (lower intensity, skill based) = 3 – 5 g /kg /day

-        Moderate (ex: ~1 hours per day) = 5 – 7 g/kg/d

-        High (Ex: endurance program 1 – 3 hr mod/high intensity exercise) = 6 – 10 g/kg/day

-        Very High (extreme commitment ex: 4-5 hr/d mod/high intensity exercise) = 8 – 12 g/kg/day

For example, a 75 kg (165 lbs) individual with a light activity level may require between 225–375 g of carbohydrates. For the same individual with a high activity level, this requirement might increase to 450–750 g per day.

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But why such broad ranges? Activity type, timing, and duration all play significant roles.

Most importantly, what's the athlete's goal?

Building strength? Losing fat? Running a marathon?  Making weight for a powerlifting meet?

These guidelines offer a standardized framework. However, they should always be tailored by a professional, such as a registered dietitian with sports experience, to suit individual needs based on medical and health history, fitness goals, and personal preferences.

For instance, 3–5 g per kg is often suitable for the general population engaged in lower intensity activities. If you're someone who lifts weights a few days per week at a low-moderate intensity but wants to feel more energized, aiming for around 4 g per kg may be adequate (approximately 300 g of carbs for a 75 kg individual). However, if you're looking to maximize muscle strength and size by training at higher intensities more frequently, consider consuming closer to 5–6 g per kg body weight (375–450 g of carbs for a 75 kg individual).

On the flip side, marathon runners with moderate to heavy training loads may need approximately 6–10 g of carbs per kg on moderate training days and closer to 8–12 g per kg on heavier training days.

Does it always have to involve so much math?

Not always. While calculating your nutrient targets with the assistance of a professional such as a registered dietitian can be helpful - especially for those at an elite level, it is not essential.

Visuals can be helpful, which is where "Performance Plates" can come in handy. Below are two examples:

A Light Training Day example might be something like:

• Cereal of choice (1/4) + Higher protein yogurt (1/4) + Mixed berries, chopped grapes (1/2)

A Heavy Training Day example might be something like:

• Buckweat Soba Noodles (1/2) + Edamame (1/4) + Mixed Veggies (1/4)
  

Another important consideration is Pre-Workout nutrition, where we would focus on the quantity of carbohydrate, and type of carbohydrate specifically consumed before training and competition. This is a topic I'll dive into in a future blog post.

Remember, everyone is unique, and your nutrition plan should be customized to you by considering various factors, including:

- Your food preferences

- Your culture

- Your fitness goals

- Your health goals

- Your medical history

- And much more!

Carbohydrates are a frequent topic of discussion with many clients I see. I encourage you to sign up today to learn how to fuel yourself properly. I currently have open spots available and would love to help you reach your goals.

Please note that the content provided in this blog post is for informational and educational purposes only. It is not intended to substitute professional medical advice, diagnosis or treatment