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How many carbohydrates do i need to maintain muscle glycogen

Commented on December 05, 2013
Created December 03, 2013 at 10:17 PM

I was just interested in how many carbohydrates I would need to maintain muscle glycogen because there is nothing worse than "bonking" in the middle of a workout.

I'm 13, 5 foot 5, 120 pounds, I workout about 5 times a week for about 40-50 min each time(not including the warm up or cool down), and it's a mixture of lateral movement, footwork, plyometrics, and compound strength exercises, and a little break between sets(maybe 20-25 sec at most

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 05, 2013
at 12:25 AM

@Matt 11So do you suggest I go on a completly unrestricted whole foods diet? Like paleo, but with whole grains, legumes, unfermented dairy. Just the thought of it relaxes me a little, because I would be able to save so much time cooking and eating, and wouldn't have to stuff myself just to prevent wieght loss like I do on paleo. Or would this just be a start?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 04, 2013
at 04:08 PM

if you deplete your muscle glycogen you die. by typing on this forum, I can be sure you are not depleteing your stores.

Medium avatar

(1536)

on December 04, 2013
at 02:07 PM

If you're still avoiding the bit offenders: Legumes, Dairy, grains, rancid oils, then you are kicking some paleo ass. When I was your age (I'm sorry, you probably hear that all of the time), I would eat twice of what my friends would eat at lunch, turn around and go to track practice, and then demolish a large pizza. All while being thin as a rail. Now that I'm 29 I can't get away with that. Truth is you can get away with that now and your body will love you for it. Now if I ate that many calories while being paleo I can only imagine what my performance would have been.

Medium avatar

(1536)

on December 04, 2013
at 02:06 PM

You're worrying too much. If you are doing tough workouts 5 days per week you need carbohydrates. Period. Especially since you are 13yrs old and growing. I eat paleo 24/7/365 but when it comes to tough workouts or races I throw out all eating plans. People can talk "fat adaptation" all day but at the end of the day 90% of us can shovel all the coconut oil and butter down the ol' pie hole and it won't save us from low energy. Rock the workouts, drink some powerade, eat a banana, and move on. There's a time and place for cheap refined sugar and it's during and after hard workouts.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 04, 2013
at 01:37 PM

It's really starting to sound like an eating disorder. I mean, there's a lot of people with disordered eating tendencies that latch onto paleo as an "answer" when it's really just a restrictive diet that does not address underlying problems.

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 04, 2013
at 01:34 PM

I'm trying to cut down on counting calories and macros, but I just wanted a general idea (like, if I needed 200 grams per day, I would get to around 140-160 with 7-8 medium peeled potatoes, and then vegetables and fruit would take care of the rest)

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 04, 2013
at 11:44 AM

How am I not depleting my muscle glycogen? On top of the workouts I also walk, around 45 min on every weekday, and I play competitive hockey an extra two hours per week and get around an extra 30 min of moderate and sometimes intense activity in p.e, and that's on top of the workouts.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 04, 2013
at 02:35 AM

Part 1 is muscle. Part 2 is liver.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 04, 2013
at 02:00 AM

are we talking liver glycogen stores, muscle glycogen stores, or both. or does it not matter

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 04, 2013
at 01:24 AM

worth a read when you have the time; Carbohydrate Strategies for Injury Prevention (pdf)

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5 Answers

0
2eb1b3e896624be5506029e3fec3e9e2

on December 04, 2013
at 08:27 PM

i would not restrict carbs. eat at least 150g of carbs a day

0
3491e51730101b18724dc57c86601173

(8395)

on December 04, 2013
at 04:32 PM

Oh my, I feel sad for you! Where did your childhood go?

My daughter turned 13 a few weeks ago. We provide a healthy, whole foods diet (on the Paleo end of the spectrum but not entirely), but she doesn't spend much time thinking about macro and micronutrients--she eats food when she's hungry and because she likes what she eats. She moves for fun--dancing, walking, playing. She works hard in school, enjoys spending time reading great books and hanging with her friends.

Most 13 year olds do not "work out" and carefully calculate their nutrients. To quote Angelo Coppola, "human beings are not broken". YOU are not broken. You sound very smart and I understand the desire to gain mastery of your body and the world around you, but for goodness sakes, eat healthfully but not obsessively and move naturally for fun. Your body will be fine.

Reclaim your childhood, it's fleeting enough as it is!

0
Medium avatar

(1536)

on December 04, 2013
at 01:15 PM

I can't imagine worrying about this at 13. I was a runner all through junior high and high school and can't even fathom worrying about calories let alone macronutrients. Your metabolism is going to be high. I'm all for eating healthy paleo foods, but for crying out loud, relish in the fact that your metabolism is likely jacked and don't put too much thought into it. You'll have your 30's and beyond to worry about eating and weight :)

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 04, 2013
at 01:34 PM

I'm trying to cut down on counting calories and macros, but I just wanted a general idea (like, if I needed 200 grams per day, I would get to around 140-160 with 7-8 medium peeled potatoes, and then vegetables and fruit would take care of the rest)

Medium avatar

(1536)

on December 04, 2013
at 02:07 PM

If you're still avoiding the bit offenders: Legumes, Dairy, grains, rancid oils, then you are kicking some paleo ass. When I was your age (I'm sorry, you probably hear that all of the time), I would eat twice of what my friends would eat at lunch, turn around and go to track practice, and then demolish a large pizza. All while being thin as a rail. Now that I'm 29 I can't get away with that. Truth is you can get away with that now and your body will love you for it. Now if I ate that many calories while being paleo I can only imagine what my performance would have been.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 04, 2013
at 01:37 PM

It's really starting to sound like an eating disorder. I mean, there's a lot of people with disordered eating tendencies that latch onto paleo as an "answer" when it's really just a restrictive diet that does not address underlying problems.

Medium avatar

(1536)

on December 04, 2013
at 02:06 PM

You're worrying too much. If you are doing tough workouts 5 days per week you need carbohydrates. Period. Especially since you are 13yrs old and growing. I eat paleo 24/7/365 but when it comes to tough workouts or races I throw out all eating plans. People can talk "fat adaptation" all day but at the end of the day 90% of us can shovel all the coconut oil and butter down the ol' pie hole and it won't save us from low energy. Rock the workouts, drink some powerade, eat a banana, and move on. There's a time and place for cheap refined sugar and it's during and after hard workouts.

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 05, 2013
at 12:25 AM

@Matt 11So do you suggest I go on a completly unrestricted whole foods diet? Like paleo, but with whole grains, legumes, unfermented dairy. Just the thought of it relaxes me a little, because I would be able to save so much time cooking and eating, and wouldn't have to stuff myself just to prevent wieght loss like I do on paleo. Or would this just be a start?

0
D05f3050dc3d973b8b81a876202fa99a

(1533)

on December 04, 2013
at 12:43 PM

I'd eat 200 grams to be safe

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 04, 2013
at 01:47 AM

There are two parts to your question: 1) How many carbs do I need to replenish glycogen stores. 2) Extra carbs to convert ADP to generate ATP.

re:1, You are a growing boy. and you are not depleting your glycogen stores. So I'd imagine you are somewhere in the 75-100g carbs range.

re: 2, it'd be good to have in the neighborhood of 250 kCal circulating your system. That would put you in the 60-65g carb range.

So putting 1 and 2 together and you have 135 - 165g of Carbs per day.

Obviously that's an estimate, but 100-150g carbs is probably a good range for you to be in.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 04, 2013
at 02:00 AM

are we talking liver glycogen stores, muscle glycogen stores, or both. or does it not matter

14b8422e9b449a21e06fa3349953d4f7

(220)

on December 04, 2013
at 11:44 AM

How am I not depleting my muscle glycogen? On top of the workouts I also walk, around 45 min on every weekday, and I play competitive hockey an extra two hours per week and get around an extra 30 min of moderate and sometimes intense activity in p.e, and that's on top of the workouts.

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