4

votes

High Carb People: how much is too much?

Answered on August 19, 2014
Created July 20, 2012 at 2:41 AM

My workouts were too intense and I was eating probably under 100 grams per day..maybe even 50. My muscles were always sore, I was very skinny, I felt horrible, and I pretty much crashed. Now that I've reintroduced them (mainly fruit, sweet potatoes, white rice, and white potatoes) I'm a little heavier than I would like to be.

Last Time I counted I was eating about 200 grams per day.

Main Question for high carbers...: How many carbs do you eat? Do you keep fat low and carbs high right after your workout?

0b4326a4949718451a8571b82558dc10

(2349)

on July 20, 2012
at 11:05 PM

I guess I can say I gained a lot of muscle & a lot of fat...I'm happy with the muscle part. Now I just want to get rid of the extra fat.

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8 Answers

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8
1edb06ded9ccf098a4517ca4a7a34ebc

on July 20, 2012
at 10:03 PM

I am not a high carb, nor am I a low caber (by paleo standards). How many carbs you can eat without gaining fat will be determined by the type of carb (starch/glucose vs fruit/fructose), your level of insulin sensitivity, when you choose to eat your carbs, and the amount of glycogen depleting activities you engage in (also, probably, the amount of muscle you carry).

Personally, I love self experimentation, and have tried many different macronutrient strategies, ranging frm sub 20g of carbs per day all the way up to 450g carbs per day. In honesty, I felt physically the best at the high end, but it made keeping lean require tedious timing and meal structuring. Now I fall in the middle range, usually ranging from 100-200g per day. All i can do is relay my experiences to you. Simple carbs (honey, sugar, fruit) do much better for my composition when eaten in the absence of any fat. Best time for me is first thing in the morning or immediately post workout. Starches, I like a little extra fat. I get my fat mostly form animals, fish, eggs, and olive oil. My favorite starches are potatoes and Japanese sweet potatoes (only) and my favorite simple carbs are honey and blueberries. The more carbs you eat, the more you have to minimize fat if you're an athlete looking to recover from workouts.

ultimately you're going to have to experiment and see what works for you. Above is what works for me.

4
Afc0b8e755ac7cdde6b517fdadb50026

(778)

on July 20, 2012
at 04:44 PM

non grain carbs are underrated.

3
C3bc92e6b5eba45dc55f43ac3c70cc25

on July 20, 2012
at 03:10 AM

Fat low if you're going to increase carbs. Extra calories (energy) from either fat or carbs can contribute to weight gain. Is the extra weight muscle or fat gain? .I aim for less than 100g of carbs on off days & an extra 100g of carb for every hour I workout. Seems to do the trick & easy to remember.

0b4326a4949718451a8571b82558dc10

(2349)

on July 20, 2012
at 11:05 PM

I guess I can say I gained a lot of muscle & a lot of fat...I'm happy with the muscle part. Now I just want to get rid of the extra fat.

2
667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 20, 2012
at 07:30 PM

I had been eating about 300 grams of carb daily.

About two weeks ago I upped it to 400 grams daily. That's as a part of a 2700-3000 daily calorie intake.

With that much carb and the amount of protein I eat (about 1 gram per pound of my body weight so about 170 grams) I simply don't have room for much fat. I get around 12-25% of my daily calories from fat.

No macros are bad but you only have so many calories to consume and you gotta kind of them spend them wisely, with regard to macros. So for me I choose carb and protein. I'm sure plenty of people on here would opt more for the fat.

Post workout I'll do coconut water or home made Gatorade type stuff: honey in water, sugar in water etc. there's no fat, it's just a carb hit. I do eat a proper meal within about 3 hours of that though and it'll have protein carb and fat.

2
68294383ced9a0eafc16133aa80d1905

(5795)

on July 20, 2012
at 03:49 PM

I usually cycle them in every 3-4 days, the majority coming post-workout (probably 50% of them). I don't have cravings for "garbage carbs" but I usually time some of my favorites (yams, squashes, bananas, apples, coconut) during this time. I'd say on these days I'm between 150-225 grams.

The other off days, I'm usually 100 or under. Again, on those days I'll usually do them after some sort of activity, whether it be volleyball, softball, walking. I tend to eat all meals on this day with extra fats incorporated.

Someone posted above and it's good advice. Cycle your carbs and fat together. This doesn't mean go crazy on carbs and go zero fat, or cut out carbs 100%, but loosely adjusting it works for me.

1
93eea7754e6e94b6085dbabbb48c0bb7

on July 21, 2012
at 11:51 AM

I make sure to get in one good dense carb source a day (not including cruciferous veggies) which equals out to about 60-80 grams of this carb a day. What kind of carb? Well, personally I do really well with a starchy carb. It doesn't spike my insulin and is really satiating so I am almost always eating a boiled sweet potato loaded with coconut oil. Usually I buy a big one and boil the whole thing and then save half for the next day. If it doesn't satiate me, I may have some berries, but I really try to keep the fruit low as it doesn't really do anything for me. Rice works as well, but yams/sweet potatoes are just so much more healthful and less unprocessed I prefer to use those and hardly eat rice.

Try 100 grams a day and I wouldn't keep the fat low at all. Instead, I would add it to the point where the food is just right in terms of satiety. This way you will get filled up faster and still get to eat your yummy carbs and fat. After a workout I heard it is good to lay low on fat, but I just don't follow that. N=1 I guess and my bod loves fat with carbs.

0
785efa3950951957e65fa17efb25b078

(452)

on July 20, 2012
at 03:30 PM

Why not go for 150g of carbs then?

-1
77877f762c40637911396daa19b53094

(78467)

on July 21, 2012
at 11:52 AM

WHEN YOU TAKE TOO MANY POOPS.

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