1

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How much daily carb for you?

Answered on August 19, 2014
Created November 09, 2010 at 4:15 PM

SOme people seem to do well on very low carb but some seem to require higher carb intake in order to feel better. For those of you who have experimented, what daily carb levels do you seem to do best at? What are your upper and lower thresholds for carb intake and why do you think that is?

Edited to add: Please give approx gram intake numbers if you happen to know em.

Medium avatar

(2417)

on June 19, 2012
at 08:54 AM

do you eat carbs all day pwo, or just load up immediately pwo and then eat low carb the rest of your meals that day?

1dcfcebc5f36408d121f124a78292d42

(1295)

on April 24, 2012
at 02:09 AM

yeah that seems highly improbable

D339c39d94d65460e28128174845f423

(821)

on November 11, 2010
at 08:56 AM

A couple of slices of bread a day, preferably sprouted or sourdough, or rye, but not necessarily It should always be "on the side" A few pieces of fruit a day -- OK. In my book, fruit for kids almost unlimited. If you try to stop them, it'll backfire into pure candy

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on November 10, 2010
at 12:47 AM

150g from salads? How many salads does that take?

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on November 09, 2010
at 10:57 PM

about the same for me.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 09, 2010
at 09:25 PM

Personally, eat what I feel like eating within the paleo food options. However, once in a while, I'll plug in a day's intake into fitday to see my approx numbers and nutrient intake. I don't count this is 'counting' carbs exactly though. I do it mostly to keep an eye on nutrient intake, but the macronutrient numbers that fitday calculates are also of interest to my curiosity from a scientific perspective.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 09, 2010
at 06:08 PM

What do you consider a moderately high level?

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15 Answers

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2
8ce2e69af79dcb1488f776efc1c54052

on November 09, 2010
at 07:47 PM

Check out The Primal Blueprint Carbohydrate Curve at http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/ Mark Sisson offers an excellent guideline here! Please note that this can vary with amount of activity.

5
E35e3d76547b18096a59c90029e7e107

(15613)

on November 09, 2010
at 07:19 PM

I more or less zero-carbed for ages (e.g. whatever carbs I got from spinach, the odd bit of cruciferous veg, coconut and balsamic vinegar: easily less than 15g per day). I've been convinced by Optimal Diet reasoning (or more precisely, by Peter) that it's healthiest to eat enough carbs to not be in deep ketosis all the time (~40g for me according to the OD), so as to reduce cortisol and gluconeogenesis, for a while, but in practise had never gotten around to eating that much daily. Eating 40g of carbs on just vegetables is rather trying and whenever I did eat that many carbs I just felt worse (sleepy, slightly bloated etc).

Eventually I got round to matching my practise to my theory however and made a concerted effort to eat up to ~40g via 1 small sweet potato per day. Still, I seem to feel better when I am very low carbing, (with the proviso that I begin to feel worse- slow and sluggish and aching joints and no ability to do intense exercise- after a very extended period of low carbing), so I'm now just intermittently eating about the same amount of carb, which seems to keep me from the long-term slow-down of low carbing while allowing me to not be eating carbs most of the time.

One of my prime motivations for increasing carb intake is because I've recently (last 1.5-2 years) been experiencing problems staying asleep- namely waking up far too early, at approx 4am without having slept enough and without being able to get back to sleep (particularly ironic given my prior sleep problems!). At least one other person I've come across has experienced this and connected it with carb intake and others have suggested that some intake of carb is necessary for optimum serotonin production (incidentally, another motivation for increasing carbs was to increase testosterone) and stop occasional rushes of cortisol, so whenever I do have a serving of carbs it's in the evening, shortly before bed.

Naturally I also focus my carb-intake around workout days so as to benefit from relative muscle insulin sensitivity and aid recovery.

2
D5db204527668aa712504995c0f8f96f

(551)

on November 09, 2010
at 08:05 PM

200+ on training days.

about 100 on an average day.

2
7e746be2f0e550a8cd7df881322ae705

on November 09, 2010
at 07:57 PM

My sweet spot is between 100/150 per day.

D10ca8d11301c2f4993ac2279ce4b930

(5242)

on November 09, 2010
at 10:57 PM

about the same for me.

2
9d43f6873107e17ca4d1a5055aa7a2ad

on November 09, 2010
at 07:49 PM

20-150 grams a day :)

2
Eedf46c82d0356d1d46dda5f9782ef36

(4464)

on November 09, 2010
at 07:21 PM

What very much works for me is having absolutely no idea. I've never counted a calorie, carb, or gram of anything I eat. After nine months paleo I'm in better shape than I've been for the last 10 years.

For me, counting would ruin a lot of the easy / natural appeal of paleo.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 09, 2010
at 09:25 PM

Personally, eat what I feel like eating within the paleo food options. However, once in a while, I'll plug in a day's intake into fitday to see my approx numbers and nutrient intake. I don't count this is 'counting' carbs exactly though. I do it mostly to keep an eye on nutrient intake, but the macronutrient numbers that fitday calculates are also of interest to my curiosity from a scientific perspective.

2
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on November 09, 2010
at 07:12 PM

About 250 grams of carbs per day, mostly from starch.

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on November 09, 2010
at 11:46 PM

80-150 but none of it is starch. I dont even do sweet potatoes/yams. I just do salads.

Im a couple weeks into a new workout regime though and im def thinking about adding in sweet potatos if i dont see the increases in output that im looking for.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on November 10, 2010
at 12:47 AM

150g from salads? How many salads does that take?

1dcfcebc5f36408d121f124a78292d42

(1295)

on April 24, 2012
at 02:09 AM

yeah that seems highly improbable

1
8e3782b68e033763485472f414f507a5

(2433)

on November 09, 2010
at 10:43 PM

Chalk me up for around 100g.

1
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on November 09, 2010
at 09:51 PM

Anywhere from 10 to 120. 10 would be if I'm fasting though, so usually between 80-120.

1
77877f762c40637911396daa19b53094

(78467)

on November 09, 2010
at 09:12 PM

i personally don't measure (=too much fuss), i'm just trying to cycle and not to mix them with fat (especially, starch with fat)

1
D31a2a2d43191b15ca4a1c7ec7d03038

on November 09, 2010
at 05:46 PM

How many: Usually under 20 for me. Rarely fewer than 10 or more than 25.

Why these numbers: Too few has an "undernourished/something's missing or out of balance" pattern, and too many causes the standardly reported carb symptoms.

1
4b97e3bb2ee4a9588783f5d56d687da1

on November 09, 2010
at 05:24 PM

I've found I perform well athletically at zero carb or at cyclic recovery carbs very heavy post workout. Day to day carbs outside of exercise weren't as positive an experience.

Zero carb felt great but requires Alot of planning.

Cycling carbups allow me to enjoy social situations and sushi, I just workout real heavy beforehand.

When I vary from this, I notice variations in both energy and mood that I don't like

Medium avatar

(2417)

on June 19, 2012
at 08:54 AM

do you eat carbs all day pwo, or just load up immediately pwo and then eat low carb the rest of your meals that day?

1
0dbd6cbb96871e07d062fea7e37b0a18

on November 09, 2010
at 05:19 PM

I've been zero carb for 2 months now. I had to taper down for a few months but here I am. Whoohoo what an energy boost.

1
D339c39d94d65460e28128174845f423

(821)

on November 09, 2010
at 04:53 PM

Children and Pregnant women probably do better with a more moderately high level of carbos

I strongly suspect that those with Mesopotamian ancestry have evolved greater tolerance.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 09, 2010
at 06:08 PM

What do you consider a moderately high level?

D339c39d94d65460e28128174845f423

(821)

on November 11, 2010
at 08:56 AM

A couple of slices of bread a day, preferably sprouted or sourdough, or rye, but not necessarily It should always be "on the side" A few pieces of fruit a day -- OK. In my book, fruit for kids almost unlimited. If you try to stop them, it'll backfire into pure candy

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