Before going ahead, let’s understand the basics of carbohydrates. It is a prime energy source that the body breakdown into glucose to feed its cells.
Types of carbohydrates:
There are two types of carbohydrates simple and complex carbohydrates.
- Simple carbohydrates
It is an unhealthy source of carbohydrates, and we are already consuming them in the form of white sugar and junk food like pizza, burgers, etc.
- Complex carbohydrates
It is a healthy source of carbohydrates that can be effortlessly available in Oats, peanut butter, sweet potatoes, quinoa, brown rice, whole grains, etc.
How many carbohydrates do you need per day:
The requirement for carbohydrates depends on the goal of every individual. If your goal is to build muscle, then you have to consume more calories, meaning your carbohydrate intake should be higher than the ordinary person’s.
In the second situation, If your goal is to burn fat, you have to consume fewer calories, meaning your carbohydrate intake should be low throughout the day.
In the fitness industry, carbohydrate is one of the most misunderstood macronutrients. Everyone thinks that carbohydrates make us chubby or unhealthy, and people also start believing in this wrong statement without knowing the actual functioning of this particular nutrient. Everyone starts believing that carbohydrates and fitness have no connection. But don’t worry; I will clear all your doughts with facts.
I told you about two types of carbohydrates in the beginning: simple and complex.
Simple carbohydrates like pizza and burgers increase insulin levels in our bodies and provide instant energy. Still, due to the lack of fiber in these foods, our body digests such food very fast and converts it into glucose. Due to this process, you feel energetic after taking such a meal. For people with less physical activity throughout the day, this glucose starts accumulating in their bodies in the form of obesity, which makes them unwell.
Our body always behaves like an overprotective mother, which means that if you eat more food, your body utilizes the food according to its need and stores the remaining portion of food as fat for future utilization.
In another scenario, if you eat complex carbohydrates like whole grains, oats, etc., they will first go to your small intestine, and because of the high amount of fiber in such food, it does not increase your insulin levels. Because of this, your body digests such food slowly and provides you energy for a long time throughout the day, But this does not mean that you start consuming complex carbs more than necessary. Always remember one thing you should reduce the intake of unhealthy carbs, But you don’t need to stop eating them altogether.
How to calculate your carb intake for muscle building:
Firstly calculate your weight in pounds, then multiply it by 2- The figure that comes up is that you should consume the same amount of carbs in grams throughout the day for muscle building. That is how you go into a calorie surplus and achieve your muscle-building goal.
How to calculate your carb intake for fat loss:
On the contrary, if your goal is fat loss, you require 0.5gm of carbs per pound of body weight. Calculate your weight in pounds, then multiply it by 0.5, and then the data shows you must consume the same amount of carbs throughout the day for fat loss.
Now let’s talk about the people who fall in the third category, individuals who don’t want to build muscles and are not interested in fat loss. They only want to remain fit and healthy. They required 1 gram of carb per pound of body weight.
If you weigh 158 pounds, you should consume 158 grams of carbs throughout the day to remain fit and healthy.
I hope this information will clear all your doughts and help you to achieve your fitness goals.
And in the end, I would like to say that carbohydrate doesn’t shift you from fit to fat if you switch from simple to complex carbs.
I hope this information about carbohydrates will add some value to your fitness journey and help you in your fitness journey.