“OMG, I had so many carbs this weekend!” is something we hear many people freak out about. Let’s set things straight: THERE IS NOTHING WRONG WITH CARBS. White bread and pasta CAN be consumed in moderation WITHOUT getting fat.

Carbs are stored in your muscles (1) and are important for getting the most performance from your workout (2-4). We recommend you get 4 to 12 grams of carbs per kg per body weight (5) per day. The longer and more intense your workouts, especially cardio, the more carbs you should be eating.

Try to get some of these carbs in the hours before exercising to help performance.

THE EVIDENCE:

1. ISSN exercise & sport nutrition review: research & recommendations. doi: 10.1186/1550-2783-7-7

2. Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding. doi: 10.1080/02640414.2011.574722

3. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. doi: 10.1186/1550-2783-11-20

4. Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. PMID: 10365988

5. A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition. doi: 10.1080/16070658.2013.11734434.

Related Posts

Burn fat

When Should You Do Cardio?

Your muscles store energy as a carbohydrate known as glycogen, allowing you to be able to carry out an intense workout as your glycogen stores are depleted. Refilling these glycogen-stores is one reason why post-workout Read more...

Health

HOW TO PREVENT CATCHING A COLD

Winter is coming… and so is cold, flu and fever. In addition to causing a lot of irritable symptoms like a sore throat, sneezing, headache and so on, the cold can keep you out of Read more...

Burn fat

Very low calorie diets are not more effective than standard low calorie diets for weight loss

Very low calorie diets are not more effective than standard low calorie diets for weight loss VLCD stands for Very Low Calorie Diet and was used frequently in weight loss programs in the 1980s and Read more...