1

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Carbohydrate Recommendations

Answered on August 19, 2014
Created December 22, 2011 at 11:49 AM

I've been goofing around with macronutrient splits lately in order to maximize the efficacy of my workouts and general energy level within a paleo framework (well, more like 75/25 paleo, but...yeah).

While as a general rule I like protein to comprise at least 40% of my diet, I'm torn between carbs and fats. Low carb helps with cravings but leaves me sluggish and mentally impaired, while low fat gives me more energy but can also induce hellish mood swings and a strong urge to binge.

I'd like to hear your recommendations for a proper carb intake, given the following:

17 years old, male, healthy metabolism (AFAIK), 5'9" 128 lbs, history of borderline obesity, currently lifting weights for about 60 minutes a week and running about 35 miles a week, living a lifestyle that's lightly active though on a few days erring towards sedentary.

One final note: I may have to disregard sub-150g recommendations; yeah, yeah, "low carb flu," but that low of a carb intake just isn't psychologically sustainable for me. I guess I welcome anyone to convince me otherwise if so inclined.

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 22, 2011
at 05:37 PM

Where exactly is this fermentation taking place?

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 04:38 PM

Wouldn't it make more sense to lower calories, then, given the higher thermic effect of protein relative to carbohydrate and fat?

9f54852ea376e8e416356f547611e052

(2957)

on December 22, 2011
at 01:27 PM

366 grams of protein is way too much. The consensus seems to be 1g of protein per 1 lbs of bodyweight, give or take 20 grams depending on goals and metabolism. Whether to put those calories all into carbs or split between carbs and fat is something I'd reconsider, though.

7dc950fc76a046048e683d2a27dced37

on December 22, 2011
at 01:16 PM

I'd replace some of that with a bit more healthy fats too.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 12:39 PM

(Not sure how to embed images)

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 12:38 PM

http://farm8.staticflickr.com/7148/6553761871_0c970b2198_z.jpg

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 12:37 PM

[img]http://farm8.staticflickr.com/7148/6553761871_0c970b2198_z.jpg[/img]

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 12:36 PM

carbohydrate-recommendations

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 12:12 PM

Post a current day of what you typically eat, that will help us answer your question a lot better.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 12:12 PM

40% protein is a lot, how much calories do you eat? You should focus on grams of protein, anything over 130g is gonna be a waste imo.

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3 Answers

1
D12142c8cafb16d9af10b3362cb8fb62

(1590)

on December 22, 2011
at 12:52 PM

Why so high protein?

Cut out 200g of the protein and replace with carbohydrates like potatoes or orange juice/other easily digested fruits. There's no one on earth that needs that much protein.

7dc950fc76a046048e683d2a27dced37

on December 22, 2011
at 01:16 PM

I'd replace some of that with a bit more healthy fats too.

9f54852ea376e8e416356f547611e052

(2957)

on December 22, 2011
at 01:27 PM

366 grams of protein is way too much. The consensus seems to be 1g of protein per 1 lbs of bodyweight, give or take 20 grams depending on goals and metabolism. Whether to put those calories all into carbs or split between carbs and fat is something I'd reconsider, though.

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:34 PM

Its pretty clear why your starving. 336g of protein is absolutely ridiculous and you probably aren't metabolizing all that(A lot of it is probably just being fermented into nasty by-products) which explains why you are so hungry.

If I were you I would start out by cutting out 200g of protein and the fish oils, add in some more fruits and starchy carbs, maybe add a little more coconut oil to get the calories up to around 3500.

Make sure to eat frequent balanced meals of protein, carbs and fat for optimal blood sugar control.

Cccb899526fb5908f64176e0a74ed2d9

(2801)

on December 22, 2011
at 04:38 PM

Wouldn't it make more sense to lower calories, then, given the higher thermic effect of protein relative to carbohydrate and fat?

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 22, 2011
at 05:37 PM

Where exactly is this fermentation taking place?

0
A968087cc1dd66d480749c02e4619ef4

(20436)

on December 22, 2011
at 01:24 PM

If carbs are contributing to bingeing, it might be better to eat most of your carbs in the evening as part of a mixed meal (aka dinner). This is the strategy employed by the Carbohydrate Addicts Diet. At your level of activity, you probably need the 150 grams per day. You might be able to get away with some fruit during the day, whenever you feel like you need a boost. Fat is an excellent source of fuel. And your protein level seems a little high - 30% of calories is usually enough even for elite athletes.

On the other hand, you will have to experiment to see what works best for you: more carbs, more fat or more protein. Nobody here can really dial you in like you can - as we all have different needs.

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