Bread, Pasta, & All Things Carbohydrate

First, let’s delve further into the recommendation for carbohydrates (CHOs). As mentioned, carbs are necessary for moderate to high intensity exercise (> 65% VO2 max). The recommendation for carbs used to be 45-65% of total calories (kcals) per day for a non-athlete. The problem with this method is that it depends on total kcal consumption per day. If an endurance athlete is calorie restricting, a diet of 45% carbs may not meet the minimum goal of 6g/kg/day. If, however, an athlete is eating 3000 kcals per day, a lower carb percentage may surpass their minimum requirement, simply because they have a higher kcal goal. The goal of 6-10 g/kg/day is based on studies of male, endurance athletes. For a 125 lb. individual, this equates to 340-570g of carbs per day, or 1360-2280 kcals of carbs per day (1g of CHOs=4 kcals).

In resistance athletes, research is much more limited and generally revolves around carb timing. Here, 1-4g/kg/day has been suggested to replete glycogen stores prior to competition. As a point of reference, I’m currently consuming ~1.5g/kg/day. I’m physically tired after workouts, and my recovery would likely improve with an increased carbohydrate content. However, I have a very specific goal and am rarely doing any prolonged, steady state cardio.

As with all other macronutrients, carbohydrate requirements depend on sex, type of activity, intensity, and a myriad of other factors. The takeaway is that endurance exercise, sessions > 1 hour, and multiple training sessions per day necessitate a greater carb requirement. If you are training for a marathon, attempting to bulk, or trying to increase the intensity of your workouts, cutting carbs is likely counterproductive to your goal. If, however, you are attempting to maintain muscle tone in a kcal-deficit state, cutting carbs may help.

Carbs get a bad rep, but fruits, vegetables, and oatmeal are always healthy choices; just stay away from the sugary cereals and Pop-Tarts. If you are in a carb deficit state and aren’t seeing the gains you desire, you likely need to increase your carbs.

Key points:

• High-intensity endurance athletes require 6-10g/kg/day of carbohydrates

• Resistance athletes may require less, 1-4g/kg/day, though this is goal-dependent

• If bulking, increasing workout intensity, or training for multiple sessions or > 1 hour, increase carbs

• If aiming to lose weight while maintaining lean body mass, cutting carbs is likely advantageous (aim for the lower target range, 1-4g/kg/day)

• If you are struggling to recovery or not seeing gains, try increasing your carbs

• Carbs are not bad. Your body needs carbs. Choose the right carbs.