That’s right. You can determine the just how many carbs you should be consuming every day. No guess work. The following will guide your way to finding the optimum carbohydrate intake for you.
Carbohydrates For Bodybuilding. How Much?
That’s a question that has been answered with extremes for some time. Let’s look at the major swings that have taken place so far.
Carbohydrates were once the scourge of the bodybuilding world. High protein zero carbohydrate diets were all the rage in the 1970’s for bodybuilders trying to get lean and build muscle. This ketogenic diet did work for dropping fat quickly, but it made for a sluggish, irritable feeling. The rebound effect of going on and off this type of diet can work against your goals.
Now, for certain people, a ketogenic diet might be helpful for short periods. It can be a tool to cure cravings and reset yourself mentally. This can help you transition into a more reasonable, long term bodybuilding diet.
In the 80’s the pendulum swung the other direction, and high carb low-fat diets were the new fad. Many bodybuilders did have success with this diet, but it’s not ideal for most people. High carbohydrate/low-fat diets can make it hard to stay lean and can promote chronic disease. This is the diet used to fatten livestock, and it works very well for that purpose.
So What is the Answer?
The answer is to not go to extremes with anything. The body has certain requirements for everything. Too much or too little of anything isn’t good for the long haul. The best thing to do is to give your body the fuel it needs in the amount it requires. No more, no less.
First, you must determine your protein requirements. Did you get that number? If not click on the link and figure that out before proceeding any further. Then come back here to determine how many carbs are right for your situation.
OK. So you know how many grams of protein you need to consume each day based on your lean body mass and your activity levels. The base line ratio of protein to carbohydrates is .75 to 1. So here is the simple equation used to determine how many carbs are right for you:
Grams of Protein ÷ .75 = Your Daily Grams of Carbohydrate
Example: If my daily protein requirement is 137 grams. My daily carbohydrate requirement is 137 ÷ .75 = 183 grams. So I would need to consume 183 grams of carbs throughout the day.
I’ve found the right amount for me. Now what?
The .75 to 1 ratio of protein to carbs should be your goal with every meal or snack you eat. This ratio keeps your blood sugar and insulin under control. You’ll feel satisfied longer, have more energy for workouts, and won’t experience the yo-yo ups and downs associated with high carb meals.
You have the protein needed. You know how many carbs. What’s left? Oh, yeah! Fat. We can’t forget fat. No, it’s not your enemy. In fact, it’s a very useful and extremely healthy part of any bodybuilders diet.