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Can you give me an idea of how many carbs I need

Answered on August 19, 2014
Created August 20, 2013 at 4:43 PM

I need to eat rice and potatoes to get enough carbs because I'm pretty active, but I really don't like high carb paleo at all. Can you give me an idea of how many carbs I need so I can fill in the rest of my diet with foods I like.

I'm 5'4, 120 pounds, male, and I work out intensely for 30 min 2-3 times a week along with two, two hour football practices(but theyre not that hard) and a game on Sundays starting in two weeks.

C45d7e96acd83d3a6f58193dbc140e86

on August 20, 2013
at 11:40 PM

It all comes down to enzyme adaptation.

14b8422e9b449a21e06fa3349953d4f7

(220)

on August 20, 2013
at 11:29 PM

I agree. Whenever I go under 175 grams I can barely get through half of my regular workout and get extreme muscle cramps for at least a few days after. 150 might work for some active people but it sure as hell doesn't work for me.

Af679502f1e31c0c59c79bd08f324b35

(559)

on August 20, 2013
at 08:09 PM

I would say too much as well... Start at 100g post work out and see what happens. Since integrating 60-100g post workout I am hardly ever sore and recovery is within a day or 2

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 20, 2013
at 06:27 PM

Seems like a lot to me

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5 Answers

1
742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 20, 2013
at 10:11 PM

400,300,200...do whatever makes you excel and makes you feel good. I typically eat 250 grams but in the last couple weeks I have increased it to 400 grams. I play a lot of soccer which almost always depletes glycogen stores completely.

1
9f52f85c3964445d7b16c94a890f6136

on August 20, 2013
at 09:57 PM

Track your macros, get plenty of protein and carbs and a decent whack of fat.

I kind of understand sustained's answer, however I feel heavy lifting and rock climbing while very difficult are hardly comparable to football.

I would suggest as many carbs as you can eat at 120lbs dude, you weigh the same weight as my fricking female cousins.

The whole fat adapted thing is just not going to cut it in my view. You need to fuel your body and your body prefers to run on glucose. Paleo for health, non paleo for peak performance.

For example I have been doing a low carb paleo diet this month and I feel great, but my output in the gym and on hill sprints is just plain down. You can do whatever you want, but take advice with a grain of salt and try both ways for yourself.

C45d7e96acd83d3a6f58193dbc140e86

on August 20, 2013
at 11:40 PM

It all comes down to enzyme adaptation.

14b8422e9b449a21e06fa3349953d4f7

(220)

on August 20, 2013
at 11:29 PM

I agree. Whenever I go under 175 grams I can barely get through half of my regular workout and get extreme muscle cramps for at least a few days after. 150 might work for some active people but it sure as hell doesn't work for me.

1
C45d7e96acd83d3a6f58193dbc140e86

on August 20, 2013
at 09:07 PM

I spend no less than 15 hours a week rock climbing (actual climbing time, not sitting around time), another hour of heavy lifting, and at least 30 minutes of HIIT per week. I also hike on average about 10-15 miles per week, and bike or walk no less than 8-10 miles per day. I also do an intense mountain run about once every week or so. I don't count my macros, but when I have, it equals about 150-200g carbs per day, and my glycogen is never depleted. Get fat adapted, eat real foods, and stop worrying about macros.

1
Medium avatar

(10601)

on August 20, 2013
at 04:47 PM

I'd recommend at least 200 g/day, preferably 8 hours ahead of strenuous exercise to build up glycogen stores.

Af679502f1e31c0c59c79bd08f324b35

(559)

on August 20, 2013
at 08:09 PM

I would say too much as well... Start at 100g post work out and see what happens. Since integrating 60-100g post workout I am hardly ever sore and recovery is within a day or 2

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 20, 2013
at 06:27 PM

Seems like a lot to me

0
2e777bbcd49262eb31a24f821abec6bc

(1974)

on August 20, 2013
at 08:49 PM

I workout for about 4-5 hours (all of it is pretty intense) plus quite a bit of walking (college campus) and I have found my perfect amount to be around 150g a day.

I would start around 100g-150g a day and if you feel low energy or have difficulty with your workouts then add a bit more.

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