Recently, it has become very popular for low-carb diets to cut carbohydrates to very low horizons, sometimes even extreme ones. On the other side, there are mass diets from popular newspapers and internet forums recommending up to 6-7g in kg of body weight, well, both solutions are not and will not be optimal for our sports results
How much do we need carbohydrates in the diet?
Do we need to eat 30g of the digested foods on CKD?
Are carbohydrates unnecessary in the diet?
I decided to answer these questions.
Typical mass bodybuilding diets contain about 60% of the above, the zone type diets contain about 30-40% of the above, while the eutogenic diets are close to zero. Well, as we know diets are laid out for specific purposes and for specific genotypes of athletes / amateurs of various sports. What is good for athletes of endurance sports is not appropriate for bodybuilders, what is good for a mass diet is not good for reductions, what good for the ektomorphic is not good for endomorphics, etc.
At the beginning, we must remember that there is no such thing as necessary carbohydrates, essential fatty acids are necessary, proteins are necessary (minimum for non-training people, leading a sedentary lifestyle is 1g per kg of body weight). But to live, we do not need any carbohydrates.
How do you ask? It is impossible!
And yet it is possible.
Most tissues in the human body may act by oxidizing fatty acids, ketones or glucose, which is obtained by neoglycogenesis (neo – new, glyco – glucose, genesis – formation) (in the absence of dietary carbohydrates) from protein (both dietary and systemic) glycerol (fat) and lactate and pyruvate (obtained from glucose metabolism). During fasting (for the body is a reduction diet) rapid production of glucose from amino acids, muscle releases alanine and glutamine, which are converted into glucose in the liver.
From our point of view, obtaining glucose from amino acids is bad, very bad and we must avoid this. Because it can and it means muscle tissue loss
How to do it ?
Well, bodybuilders increase the amount of protein consumed, a good solution if the protein dose exceeds 1.5g per kg LBM (Dry body weight), so that leucine intake can be helpful in reducing muscle breakdown, but this can not be completely eliminated. ROzpad is caused by a decrease in the level of insulin and testosterone (anabolic hormones) and an increase in the amount of cortisol, glucogen (catabolic hormones) and catecholamines. However, you can even reduce the breakdown of muscle proteins by adding a minimal amount of ww (minimum 15g and optimally adding 50g digested), as research shows it significantly reduces the utilization of muscles for glyconeogenesis. So the least amount we should consume is 50g in digested (we do not count fiber), in CKD is recommended 30g but this dose is not known from where so today I recommend a dose 50g as it is also known that a dose of up to 100g keeps us in ketosis and at least we are going to CKD, come as we know it is not needed for fat burning these doses do not depend on weight and age, but rather are the answer to the needs of the brain, which is the most the human body that is catching energy, and the blood-brain barrier that It does not leak any other fuels like glucose and ketones, it has its needs and does not care as much as it can.
How is the number the optimal number for me?
It depends on several factors, in fact typical low-intensity aerobic / cardiac exercises do not consume a lot of glucose as energy, hence people can so easily consume carbohydrates at 50-100g per day and there is no need to increase them.
The same goes for strength training, which consume about 5g of glycogen per 2 series, so our burning in can easily calculate, I do not see the need to consume a huge amount of the above in such cases, bodybuilding is building muscles not fat, fat is built in sumo.
How easy to calculate eg. Training with 20 series burns only 50g ww plus our 50-100g spent on the needs of the body gives us a maximum of 150g in a day, which as you can see far distances from the canons and standards of bodybuilding.
For athletes of endurance disciplines, much higher doses are recommended and this is already more problematic and results from high intensity exercise characteristics, athletes training about 2 hours a day can burn from 200 to 400g of glycogen, which must be replenished, which gives us a dose of approx. 5g per kg of body weight as a minimum.
What if glycogen drainage is the goal?
We all know already cyclic diets (UD 2.0, CKD), the purpose of which is to empty glycogen, then burning fat and then refilling the muscles with glycogen leading to super over compensation in 24-48 h we can consume from 12 to 24g ww in kg LBM is a huge dose, but thanks to the plowing that pushes in to the muscles and not to fat, if we meet additional conditions (see article about CKD and ud 2.0).
So as you can see, the amount of diet mentioned above depends on the cell and training we do, but these values are far from what the colorful magazines suggest and different “bodybuilding gurus. Remember to eat excessive amounts of the above and especially high and / or heavily processed in the future to turn against us and can seriously affect our health.
You can read also: Carbohydrates – training support