The restrictive induction phases lasts for a minimum of two weeks and calls for a maximum of 20
grams of carbohydrate intake (no starchy vegetables, fruits, grains, bread).
It is estimated that the average American consumes between 350 - 500
+ grams of carbohydrates a day from mostly processed grain and sugar sources.
Once you're past the induction phase, you start adding 5 to 10
grams of carbohydrate at a time until you find your carb threshold.
Eat a well - balanced meal of 500 - 600 calories 2 - 3 hours beforehand then grab a smaller 15
gram of carbohydrate snack 30 - 45 minutes before you hit the floor.
Begin roughly 5 hours before your final workout of the week, and eat about 25 — 50
grams of carbohydrates in addition to some protein and fats.
This means that the number
of grams of carbohydrate you are eating is not enough to tell you whether or not you are in ketosis.
Each meal contained 50
grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds.
An additional 3.1
grams of carbohydrates come from dietary fiber — plant matter that does not provide a source of energy, but instead helps you feel full and promotes digestive health.
If we can envision a 200 lb male needing hundreds of
grams of carbohydrates on a hard training day, being able to eat sugary cereal and skim milk after a workout is a LOT easier than trying to choke down 2 - 3 large sweet potatoes and veggies!
If you feel guilty about not eating enough calories or protein while you are dieting, you'll likely ingest an extra nutrition shake with 50 grams of protein and 100
grams of carbohydrates after you workout.
One
gram of carbohydrates yields four calories, so when you're carbing up the night before the race, the ideal range is 38 to 75 grams, Poluha says.
You would have to eat such an enormous quantity of watermelon just to get
enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
A few notes on a deeper look at resistance training, the average workout burns 40 - 60
grams of carbohydrates allowing one to consume more especially post workout when the body will replenish glycogen before storing them as adipose tissue (stored fat).
Substituting one cup of zucchini noodles for wheat - based spaghetti saves you 2oo calories and almost
4o grams of carbohydrates, while still providing a substantial amount of food.
For instance, you can have a half cup of seasonal raspberries for dessert, as it has 5
grams of carbohydrates compared to half an apple, which has around 8 grams of carbs.