We hear a lot about carbs, and I get asked a lot of questions about them. So let me clear some stuff up for you.
ABOUT CARBOHYDRATES – REALLY QUICKLY
Carbs are converted to glucose (a sugar) in your body, which is then used for energy. Your brain uses glucose, and your body also used glucose for high intensity exercise. So you do need carbs.
However, your body can produce it’s own glucose using stored fat. Therefore, eating a lower carb diet will result in your body (and brain) using fat for energy.
My point here is that you do not necessarily need to eat high amounts of carbs. The majority of your carbs should be consumed post workout to help replenish your body, or first thing in the morning, when your body can best metabolize carbs.
OK so now let’s get to the topic. How many carbs should you be eating?
WORK OUT YOUR DAILY CALORIE INTAKE FIRST
To work out how many carbs you should be eating, you first need to know how many calories you need to eat. I have already done a pretty detailed blog post on this, which you can find here. Have a quick read!
NOTE: for the calculations below, you will need to know that there are 4 calories in 1 gram of carbohydrates.
KNOW YOUR BODY TYPE
How many carbs you should be eating really depends on your body type. Each body type can tolerate different amounts of carbs. To find out which body type you are, check out my blog post here.
Endomorphs cannot handle higher carb diets and this type of eating can cause them to gain weight quickly. I would recommend a carbohydrate intake of around 25% for endomorphs.
This means that if you are eating say 2000 calories per day, 500 of these calories should be from carbohydrates (2000 x 0.25 = 500). 500 calories / 4 calories = 125g. Therefore an endomorph eating 2000 calories per day should eat around 125g of carbohydrates (which is 25%).
Mesomorph body types do best on a balanced diet, so they should have a moderate amount of carbohydrates. I would recommend a carbohydrate intake of around 30-40% for mesomorphs. Let’s do calculations for 35% (in the middle).
If a mesomorph eats 2000 calories per day, 800 of these calories should be from carbohydrates (2000 x 0.35 = 700). 800 calories / 4 calories = 175g of carbohydrates. Therefore a mesomorph eating 2000 calories per day should eat around 175g of carbohydrates (which is 35%).
Ectomorph body types can eat a higher amount of carbohydrates. I would recommend a carbohydrate intake of around 50% for ectomorphs.
Ectomorphs are usually smaller in size, so let’s assume they eat 1500 calories per day. 750 calories should be from carbohydrates (1500 x 0.5 = 750). 750 calories / 4 calories = 187.5 calories. Therefore an ectomorph eating 1500 calories per day should eat around 188g of carbohydrates (which is 50%).
CARBOHYDRATE INTAKE FOR WEIGHT LOSS
When trying to lose weight or body, a lower carbohydrate intake is recommended for a certain period of time.
Any body type trying to lose weight should start at around 20% carbohydrates for the first 4 weeks and then slowly increase your carbohydrate intake until you reach the recommended amount for your body type.
This is the method that I have applied to my 3 Steps To Lean Legs Program. If you want a program that works all of this out for you and tells you exactly what to eat every day, then check it out! xx