First thing First, we must understand that in order to lose weight or gain weight nothing is more fundamental and accurate than calories in versus calories out. With this being said, it is imperative to know how much calories you burn on days you exercise and days you do not. This will be discussed in upcoming blog post, but for today we will discuss how to breakdown your ideal Carbohydrate intake. We will be using a 2000 calories intake with a 180 pound or 81.8kg male as an example.
Over the years carb make up the largest amount of you total calories intake. Normally, about 45 to 65 percent of calories are meant to be from carbs. Carbs are crucial for performance, energy and endurance. They are also the primary energy source behind high intensity activity especially for a short duration of time.
NSCA also states, that depending on your level of activity, you should consume anywhere from 2-6 grams per Kilogram of body weight. In cases of high level athletes the grams and percentage may even increase to upwards of 8-10 grams per kilograms.
3g x 81.8 kg= 245grams of carb or 981 calories from carbs
45 % of 2000 calories = 900 calories or 225 grams
Now, I know eating that much carbs to people may sound scary especially if you want to lose weight, but everyone needs to realize that the glycemic index and fiber intake play a huge role. You must be able to consume your carbohydrates from low glycemic index foods and have upwards of 20-30 percent of total carb calories come from fiber or whole grain sources.
20% x 981 = 196 calories or 50 grams of fiber
Understanding this concept will help in accomplishing your fitness and wellness goals. Here at RescueFIt we believe your health, wellbeing and longevity is of upmost importance. This is what we are catering too. There is still much more to learn and understand in terms of nutrition and we hope to explain and educate as much as possible. Tune in for our upcoming blog post and please comment with any questions and concerns you may have.
RescueFit- Leandro Salvador- M.S Exercise & Nutrition Science- NSCA Strength and Conditioning Specialist- ACSM Certified Personal Trainer- Firefighter/Medic