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Carbs-How to Portion them throughout the day?

Answered on August 19, 2014
Created May 22, 2013 at 12:55 AM

Hey there everyone-

I'm wondering about this- will eating the vast majority of one's carbs all at once lead to gaining fat? I am trying to carb cycle currently, and have been doing 2-3 days low carb (under 80g) and then I have a high carb day always on my heaviest training day.

Hypothetically, can your muscle absorb and store any amount of glycogen, up to their full point, at once? IE, would eating 75% of my daily carbs post workout (which would come out to 2 meals, one of app 100 grams, on of app 50 grams of carbs) have the same effect as eating my carbs split up throughout the day?

I ask this because I've read that one should consume only 0.8-1.2 grams per kg of body weight in carbs in the post workout meal, will going over this be too many carbs for your body to process at once, and will it just store the excess as adipose tissue?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 04:15 AM

yvw..youll be fine. Go with a plan and have faith :) goodluck

458b7bac46cb9d6110245305ce8fae44

(88)

on May 22, 2013
at 02:46 AM

Thanks guys... yeah, I definitely agree with you, I've been extremely stressed about what to do for the past few weeks, I guess I should just try something and adjust based on what happens.. I was only wondering if having that amount in one sitting was from a physiological standpoint, the same for everyone, IE if your body just doesn't take in massive amounts of carbs at once, in which case I'd want to spread them throughout the day. But I get the point. I'll stop searching for info and just try something first. Thanks again!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 02:15 AM

then you can be a guru like FY is.. but only through practical trial and error .. not number crunching :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 02:12 AM

yup, ty FY..im jsut concerned he might be so incredibly confounded that hes just not eating at all...to avoid making any "mistakes"

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2013
at 01:39 AM

Mary is right. You're dealing with information overload, we all are. At a certain point though, you just have to take an idea- any idea- and implement. That will allow you to have an experience that you can learn from on yourself. Those experiences, compounded are what will make you knowledgeable. Then you can become your own guru on the subject.

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2 Answers

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2
89fa2da4805b0b4e54b77a5a20a2e206

on May 22, 2013
at 01:16 AM

Sweetness-ive read a few of your posts. Youve gotten some pretty amzing advice here. But have you started implementing any of it..? I think youre stressing yourself to the maxx..agonizing over the minutae of all these numbers. Youre overthinking it to death. You will read 10 different articles telling you 10 different recommendations for carbs per kilo. Best thing for you to do is to just put all these numbers aside and feed yourself. Its time to JUST DO IT :) as they say.. You have all the basic info..just start implementing it. Get the ball rolling and then after a week or 2 if you need to adjust you can. But second guessing your strategy and changing every little thing every day wont get you anywhere. You have to put some trust in your method and test it out ..then adjust accordingly. :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 04:15 AM

yvw..youll be fine. Go with a plan and have faith :) goodluck

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 02:12 AM

yup, ty FY..im jsut concerned he might be so incredibly confounded that hes just not eating at all...to avoid making any "mistakes"

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 22, 2013
at 02:15 AM

then you can be a guru like FY is.. but only through practical trial and error .. not number crunching :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 22, 2013
at 01:39 AM

Mary is right. You're dealing with information overload, we all are. At a certain point though, you just have to take an idea- any idea- and implement. That will allow you to have an experience that you can learn from on yourself. Those experiences, compounded are what will make you knowledgeable. Then you can become your own guru on the subject.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 22, 2013
at 02:46 AM

Thanks guys... yeah, I definitely agree with you, I've been extremely stressed about what to do for the past few weeks, I guess I should just try something and adjust based on what happens.. I was only wondering if having that amount in one sitting was from a physiological standpoint, the same for everyone, IE if your body just doesn't take in massive amounts of carbs at once, in which case I'd want to spread them throughout the day. But I get the point. I'll stop searching for info and just try something first. Thanks again!

0
7bf306ada57db47547e9da39a415edf6

(11214)

on May 22, 2013
at 04:15 PM

Currently, on days that I work out, I try to get about 400g (more actually, but it seems very hard to eat this much) of carbs. This is basically a dinner with some sort of lean protein source. I don't eat any fat with this monstrous amount of carbs, but I have plenty of fat the rest of the time. I don't think I get more than 50g a day on days I don't workout. This is the whole carb-backloading experiment.

More generally speaking 20-50g at any mixed macro-nutrient meal is probably just fine, so if you just want a normal life and aren't interested in doing crazy experiments, shoot for that range. If you are trying to lose weight, go to the lower end of the scale. If you are more interested in exercising go higher. Ideally, of course, you just eat unweighed unmeasured paleo- which means you have a sweet potato or whatever with your meals and you don't even bother to figure out what your carb levels are. You just know you are doing okay because your energy levels/performance is good.

But the one take away from the Carb backloading stuff everyone can benefit from is that carbs later in the day are less likely to result in fat than at any other time.

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