Hi to all!
Today’s post is all about helping athletes of any level, including the average very active person, determine their carbohydrate nutritional needs.
I work with a significant number of people who fit this description across a range of demographics from teenagers and beyond.
Two common trends I see regularly include:
A misunderstanding of the importance of carbohydrates for overall health and athletic performance
A measurable under-consumption of carbohydrate-rich foods that is likely to cause a decrease in performance
Of course, I don’t like to see this – though I love helping to fix it!
Which brings us to today’s article.
The research and writing of this piece was led by my current writing intern Abby Webber, who has already established herself as an expert nutrition writer through her work on two previous pieces on insulin resistance.
Take it Abby!
Carb Goals for Athletes and Active People
By Abby Weber
Nutrition significantly affects exercise performance and carbohydrate intake is key to managing the rigors of exercise as it is the fastest and most immediate source of energy.
Endurance exercise depends on the aerobic system, which needs ample oxygen supply and availability carbohydrates.
Carbohydrate recommendations range from 3–10 g/kg body weight depending on the duration of the exercise and intensity.
The following carb guides outline the recommended daily carb intake for people who work out:
- light
- moderate
- and high activity levels
The same person can experience all three days of the week and you will also better understand what each one means to you.
Prices are based on a body weight of 70 kg – (70 kg x 2.2 = 154 lbs).
Please note that these are not meant to be 100% complete meal plans, but rather sample guides for carbohydrate intake.
If you’re looking for full, personalized nutrition guidance – reach out to Andy to discuss working together.
Light activity: 4g/kg x 70kg = 280 g/d
Light activity is characterized by low intensity or skill-based activity education.
This level of physical activity is relatively low and the daily carbohydrate intake is set at 280 grams.
Meal options include complex carbohydrates such as quinoa, brown rice, sweet potato, and vegetables.
These slow-digesting carbohydrates provide a steady source of energy throughout the day.
BREAKFAST: 1 ½ cups of Greek yogurt (14 g) with 2 sliced bananas (46 g) and 2 tablespoons of honey (34 g), 2 slices of multigrain toast (36 g) with 4 tablespoons of peanut butter (12 g)
Lunch: ½ cup cooked quinoa (20g) with chicken breast on a bed of greens, medium baked sweet potato (26g) with 2 tbsp butter
Junk food: ½ cup shredded carrot (6 g) and 5 celery sticks (6 g) with ½ cup hummus (24 g), 1 medium apple (14 g)
Dinner: Salmon with ½ cup broccoli (6 g), ½ cup cooked carrots (6 g) and ½ cup brown rice (30 g)
Moderate Activity: 6g/kg x 70kg = 420 g/d
People who exercise a moderate level of physical activity, such as a one hour daily exercise program, you should consume around 420 grams of carbohydrates per day.
Meal recommendations for this activity level include a variety of nutrient-dense carbohydrates, along with sources of protein to aid in muscle repair.
BREAKFAST: 2 slices multigrain toast (36g) with 1 avocado (13g) and a poached egg, 1 cup cottage cheese (8g carbs) with 1 cup pineapple chunks (22g carbs)
Lunch: 1 mug brown rice (60 g) with ½ cup black beans (20 g), ½ cup corn (20 g), 4 tablespoons salsa (5 g) and ½ cup sour cream (5 g)
Junk food: ½ cup dried mango (62g carbs), ½ cup cashews (22g carbs) and 3 rice cakes (25g)
Dinner: stir fry chicken and vegetables (2 cups) (24 g carbs) with 2 cups brown rice noodles (100 g)
High Activity: 8g/kg x 70kg = 560 g/d
For people engaged in high levels of physical activity, such as 1 to 3 hours of moderate to high intensity exercise daily, carbohydrate intake increases to 560 grams.
This level of activity requires more energy and meal ideas include complex carbohydrates, lean sources of protein and healthy fats to support energy production and muscle recovery.
BREAKFAST: 1 cup overnight oats (70g) with 3 tbsp chia seeds (15g), 2 tbsp flaxseed (6g), 2 cups fresh blueberries (42g) and 3 tbsp almond butter (9g )
Lunch: 2 Stuffed peppers (12g) with ground turkey and 2 cups brown rice (120g), 2 white potatoes chopped and baked (50g)
Junk food: Stuffed sweet potato (26g) with ½ cup beans (20g) and ½ cup sour cream (5g)
Dinner: 2 cups whole wheat pasta (85g) with 10 meatballs (30g), 1 cup tomato sauce (20g) and 2 slices of garlic bread (50g)
It is important to note that these recommendations are general guidelines and may vary from person to person based on individual factors and goals.
Athletes need to ensure they are consuming the right amount of energy for their body weight and training intensity to support their health and optimize training results as insufficient carbohydrate intake can lead to increased risk of fatigue, injury, interference with adaptation and prolonged duration recovery periods.
Abby Webber
Is this eye opening?
Worried about today’s content that you might be underfeeding?
You are not alone.
It’s a common occurrence, but can be resolved with custom guidance from yours truly.
Get in touch by email today to discuss further how I can help you optimize your nutrition and carbohydrate intake for athletic performance.
PS: Well done Abby!!
Andy De Santis RD MPH
