For example, if you're not aerobically fit and training / racing too anaerobically, then you'll
need more carbohydrates because you're burning more sugar than fat for fuel.
They may
need more carbohydrates, perhaps 150 grams a day.
I am wondering if
I need more carbohydrates to facilitate metabolizing protein.
For example, athletes who perform anaerobic exercises
need more carbohydrates than people who are sedentary!
If
you need more carbohydrates in your diet, then potatoes are a much better choice for acne than bread (full of gluten), beans, pasta, or rice.
Sweet potatoes, yams, winter squash, starchy fruits, even white potatoes are eaten by Paleo folks who
need more carbohydrates to fuel an active lifestyle.
Kids also
need more carbohydrates than adults do, so I keep white rice, sweet potatoes, and other starchy veggies in our meal rotation so everything stays balanced.
If you're doing a lot of exercise or lifting weights or both, then you'll probably
need more carbohydrate.
Not exact matches
Very important note: If you really
need to be on a low
carbohydrate diet and you can not consume
more prebiotics for whatever reason, then you may want to supplement with FOS powder or resistant starch - rich unmodified potato starch (unless you have an autoimmune condition).
Over the course of the past year, I have come to discover some adrenal issues (
more on that story HERE), and I've realized that for me to best support my overall hormonal health and sustained energy throughout the day, I
need more healthy
carbohydrates in the morning.
If you're feeding growing boys, grown men, have a
need for
more carbohydrates yourself, or just want a starchier comfort food, I recommend you use jasmine rice (or another polished white rice) as the base.
The meal closest to game time
needs to have most of its calories come from
carbohydrates, because they convert into energy quicker and
more efficiently than other nutrients.
The authors say
more work
needs to be done on establishing exactly what foods are best for promoting ideal gut conditions, however they conclude: «We think a diet high in fruits and vegetables is best as these are rich in fibre / complex
carbohydrates, which are important because butyrate - producing species are dependent upon them indirectly via cross-feeding relations with fibre degraders.
«To me, cholesterol - phobia
needs to give way to a
more nuanced and enlightened understanding of what really contributes to heart disease and chronic disease for the majority of people (chronic inflammation, chronic stress, processed foods including refined
carbohydrates, sweet foods and industrial seed oils, for starters),» says Ellen Vora, M.D.
This ensures the brain gets all the
carbohydrates it
needs (its preferred energy source), allows you to include lots of legumes and fruit, and may make the diet
more appealing to those who don't think they can exist on tofu burgers and soy sausages alone.
Diet: An endomorph body type would
need to adopt a strict eating regime, whereby they remove the bulk of their
carbohydrates (especially the white, processed ones) and enjoy
more plant - based vegies, two low - sugar fruits per day, healthy fats (at least 60g per day) and plenty of lean proteins.
The
carbohydrates will boost your glycogen synthesis as well and will make your muscles regenerate
more quickly, as opposed to when you work out, when your muscle protein starts degrading and you will
need a lot of protein in your after - workout meal just to fix the structural problems of the muscle that arise when you lift heavy weights.
On your 10th day, no
more than two hours following your workout, you should look to consume 1 gram of
carbohydrates, per pound of bodyweight, so if you weigh 250 lbs, you'll
need 250 grams of carbs, from simple sources such as pizza, cakes, fries, ice cream, cookies, and so on.
It should be noted that
carbohydrates are only one parameter in the overall nutrition equation, because you still
need to calculate your total daily calories right, which is much
more important.
Some people may
need more healthy
carbohydrates (from sweet potatoes, fruit, etc.) or
more sleep, while others may
need to optimize Magnesium and Vitmin D levels.
When we eliminate grains and other nutrient inferior sources of
carbohydrates and get the carbs we do
need from vegetables and fruits, our bodies start to become
more sensitive to insulin again.
With
carbohydrates, you
need to be way
more calculative.
It doesn't matter at all if they come from grains and
carbohydrates (which raise the blood sugar, get stored as fat and wreak havoc on the body) or proteins (which are
needed for important functions like cell repair) or fats (which are a much
more dense and effective source of fuel).
It also depends on how level your blood sugar is and if you're getting those hypoglycaemic symptoms, sometimes those people
need to increase their protein, while decreasing some of the
carbohydrates, especially those refined
carbohydrates, and give their body
more fibre - rich
carbohydrates that the body has to work harder to extract and release into the bloodstream.
It takes
more energy to digest than other nutrients, supports the maintenance and protection of your lean body mass, and is a good replacement for
carbohydrates as it is not a large stimulator of insulin which you
need to control when dieting.
Take - away message: eat as much protein as your body
needs for repair and recovery, eat a little
more if you want to put on muscle, and then take in the rest of your calories from healthy fats and vegetables, with limited fruits and
carbohydrates for fueling intense bouts of physical activity.
The
more active you are, the
more carbohydrates you
need to energize your body.
The slimming effect of protein If you want to lose weight, you
need to consume
more protein and less
carbohydrate and fat.
The energy
needed for this type of activity is produced by burning
carbohydrates and increases your resting metabolism and burns
more calories in less time.
Carbohydrates are typically a fast fuel for the body, but when
more are eaten that the body immediately
needs, they must be stored.
There's no question that you
need protein, slow digesting
carbohydrates, healthy fat and greens (
more details in step 2).
Keep in mind that exercise builds muscle, and the
more muscle you build, the greater your glycogen - storing capacity becomes, which is why highly active people (such as professional athletes) have greater
carbohydrate needs when they're training.
While performing steady - state cardio at a heart rate of about 65 per cent results in the body opting for fat over
carbohydrate for fuel, you
need to exercise for at least 45 minutes or
more in order to dip into fat stores.
For instance, a skinny hardgainer
needs more calories and a higher
carbohydrate base than an endomorph like myself who has a slower metabolism.
Those who engage in high levels of physical activity can incorporate
more carbohydrates in the diet without gaining weight; those
needing to lose weight or control blood glucose levels require
more healthy fats in the diet as fats provide satiety and help keep blood sugar within a normal range.
If you eat a ketogenic diet and restrict your
carbohydrate intake to approximately 30 grams per day, your selfish brain says, «Hey, I
need some
more glucose!
Know
more about the different types of
carbohydrates that we
need depending on our activity level.
However, I could see that the higher fiber content of a whole foods vegan diet could release
carbohydrates more slowly into your blood and result in lower insulin
needs, even if the
carbohydrates are a higher percentage of your diet»
But I wonder to what extent, as to the withdrawal of the drug effect as much as a metabolic effect... I think even if you're cycling the Tour de France, you don't
need more than 200 grams of
carbohydrate a day.»
No matter how long you decrease your
carbohydrate intake and become «fat adapted,» your body will still
need carbs to support high intensity training.70 All forms of strength training rely primarily on glycogen, which means if you're lifting heavy, you
need more carbs.
Now, the brain of an infant
needs slightly
more carbohydrate fraction than the brain of an adult because the brain of an infant
needs just slightly
more glucose even though infants do run really well in ketones they do have slightly elevated glucose
needs compare to an adult which is why we bring that composition of breast milk down just slightly from the carb standpoint and then for growing adult we would slightly up the fat and slightly up the protein.
As you get older, nutrient density
needs increase, so since fatty foods are generally
more dense, I recommend making these increases in protein intake at the sacrifice of
carbohydrates.
It makes sense that, if you're intake of
carbohydrates is
more than you are able to utilize, you
need to cut down.
Most men and women
need to cut processed
carbohydrates, slightly increase protein intake, and eat
more fruits, vegetables, and raw nuts.
Initiation can be difficult (
carbohydrate withdrawal) Socially challenging (can be hard to eat out) There may be side effects, depending on food choices Cheating once can set you back a few days or
more Some versions allow processed / artificial foods Some people
need to also limit calories to lose weight
Most of the time, people eat far
more carbohydrates than their muscles and liver
need, and the extra gets stored in the fat cells.
Insulin resistance is
carbohydrate intolerance which means that
more insulin is
needed to metabolize carbs.
No
need to calculate the calories in your maintenance, then simply calculate your approximate additional energy expenditure through activity and take in
more food to compensate - in a ratio of roughly 9:1
carbohydrates to protein.
On the other hand, when you give your body
more energy through
carbohydrates and calories than it
needs, leptin levels are boosted, which can then have positive effects on fat oxidation, thyroid activity, mood, and even testosterone levels.
You
need to get
more minerals, vitamins, proteins, fibers and other goodies into your body without eating excess
carbohydrates or fats which contribute to your overweight problem.