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rfqkvhs712 時間: 2016-8-7 18:43 標題: chaussure nike verte body size
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Technically carbs are not an essential nutrient so we don't need to eat them to survive With that said going very low carb is simply unnecessary to reach your health and fitness goals
The best way to arrive at your desired carb intake is to first establish how many grams of protein and fat you want to eat first then the balance will be your carb intake For example if you are looking to cut some fat for the summer without losing muscle you can intake 1 gram of protein per pound of body weight 05 grams of fat per pound and the balance will be carbs For a 180lb man that means 180 grams of protein and 90 grams of fat Assuming a 2000 calorie diet that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories and 1 gram of fat has 9 calories) The percentage breakdown in this example is roughly 35% protein 45% carbs and 20% fat
As a general guideline somewhere around 40-50% carbs 25-30% protein and 20-30% fat is a solid benchmark during a cutting program You can play around with increasing or decreasing the carb/fat level to see what works best for you ” 2) Carb Timing — asked by Jesus Abarca: "When should I consume the most carbs or cut them" "After your workout is a great time to eat relatively more carbohydrates and even faster digesting carbohydrates Carbs are anabolic because they raise your blood sugar level which in turn stimulates the storage hormone insulin Insulin gets a bad reputation because it can increase fat storage but it can also be your friend by helping your muscles suck in more protein After a workout eating carbs with protein in a roughly 2:1 ratio can help your body utilize the protein most effectively Eating more carbs when you have a endurance race or competition can also be helpful "Carb loading" or consuming large amounts of carbs to saturate your sugar storage tanks (muscles and liver) leading up to an athletic event can help you perform better
You don't necessarily have to cut carbohydrates but eating excessive carbs is not advisable So if you are a 180lb guy who works out a few days per week and has a sedentary job somewhere around 200 grams will help fuel your bodily functions and your workouts without a
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