Carbohydrates – how much do you need?
According to the Mayo Clinic, carbohydrates make up 45 to 65 per cent of your total calories each day. If you consume 2,000 calories in a day, between 900 and 1,300 calories or between 225 and 325 grams should be from carbs. (1)
If you swim, run, bike or participate in other endurance-based activities, a carbohydrate-rich diet, with enough calories, is essential. If you exercise moderately, the ADA recommends consuming at least 2.3 g of carbs per 1 pound (lb) of body weight per day. Very active people should aim for at least 4.5 g per 1 pound of body weight. If you are smaller with moderate activity levels, 150 to 200 g of carbohydrate and 1,600 calories per day may be enough. (2)
You can improve your endurance by consuming carbohydrates around 3 hours before exercise. It is best to eat 2-4 hours before training as it increases muscle and liver glycogen stores while preventing any gastrointestinal discomfort.
Directly after exercise, glycogen replenishment is at its most rapid, around 150% the average rate of absorption. The increased rate of absorption means consuming a recovery protein shake, which should also contain amino acids, is a good idea after exercise.
Carbohydrate amounts
The glycemic index measures how quickly eating specific things affect blood glucose. It estimates how much each gram of carbohydrate raises your blood glucose level. Glycemic load refers to how many carbs are in the food and how much each gram raises blood sugar levels. To calculate the glycemic load of food, you take the amount of carbohydrate in grams, and multiple it by the glycemic index divided by 100.
Glycemic index is measured on a scale from 0 to 100, where pure glucose is 100. A high GI of 70 or above affects blood sugar quickly, and a low GI of 55 or below changes it slowly. Eating foods with a low GI, of 55 or below on the index, helps to prevent blood glucose peaks and troughs that can cause lethargy and weight gain.
Do you need supplements?
You may benefit from supplements if you are doing endurance training, high-intensity training or looking to increase your daily calorie intake for their particular goal. Many products contain carbohydrates, including some mass gainers. The majority of these supplements will incorporate simple carbohydrates, like dextrose for rapid replenishment while other products will use oats.
Benefits of waxy maise starch may include
Limited research in humans indicates that starch which is slower to digest may reduce the postprandial increase and the subsequent decline in plasma glucose and insulin concentrations. Consuming slow-to-digest starch may lead to prolonged energy availability and satiety, compared to more rapidly digestible alternatives. (3)
Enhanced water absorption during physical exercise
Adding vitamin B6 may help to improve healthy protein and glycogen metabolism, and reduce tiredness and fatigue.
To find out what benefits carbohydrates may have to offer check this post out carbohydrate benefits
Resources
Last accessed online 02/06/2020
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
- https://www.livestrong.com/article/505022-the-minimum-carbohydrate-requirement-for-adults/
- https://www.sciencedirect.com/science/article/pii/S0271531709000876
