Carbohydrate intake: a concept that is relatively simple and straightforward, yet there remains to be enormous confusion and misconceptions when it comes to this topic in the fitness industry.
The above infographic aims to put this confusion to an end, and provide clear guidelines for daily carbohydrate amounts, sources, and times of consumption.
Carbohydrate Intake: It is recommended that 45-65% of your total daily energy intake is obtained from a variety of carbohydrate sources. For an individual consuming 2,000 calories, this would be 225g-325g carbs/day. Bear in mind this recommendation is most appropriate for individuals who are aiming for a maintenance or surplus of calories, and may change when in an energy deficit.
Carbohydrate Quality: It is recommended that individuals consume a minimum of 4-6 wholegrain servings per day to help satisfy dietary fibre and micronutrient requirements. One serving of wholegrains would be equivalent to one slice of wholegrain bread, or ~35g uncooked oats, wholemeal pasta, buckwheat, quinoa, polenta, brown rice and the like.
Carbohydrate Distribution: Based on chrononutrition guidelines it is recommended that you bias carbohydrate intake toward the earlier portions of the day. This is because our body is more sensitive to glucose uptake during the light hours compared to biological night, and thus can better regulate energy levels to help “fuel the day” and aid in metabolic health. Whether you train in the morning or evening should not need to drastically influence how you distribute carbohydrates throughout the day. If you train between your first and second meal, this will allow you to fuel your workout, recover and replenish adequately, and have sustained energy levels for the remainder of the day. If you train in the evening between meal 3 and 4, you will have sufficient energy from glycogen that has been stored in the hours prior as well as a spike in blood glucose levels from your third meal to assist with your training performance. You can also begin to replenish glycogen in your final meal of the day.
Let us know, do you apply these carbohydrate recommendations to your dietary pattern, training and lifestyle?