Carbohydrates

It seems like carbohydrates are looked down upon and not appreciated by many. In all reality, carbs are considered to be our body’s primary source of energy. They originate from plants. We do not need them to survive but our overall health and performance increases with their use.

How many carbs should we consume? The US Dept. of Health and Human Services recommends adults over the age of 19 years consume 130 grams of carbs per day. This does not take into account activity level. NASM recommends a person’s daily consumption of carbs be between 45 -65% of their total caloric intake daily. Several macronutrient calculators are available, my favorite is: (Have a link to this site: https://www.bodybuilding.com/fun/macronutrients_calculator.htm?searchTerm=macronutrient%20calculator

What carbs are the best to consume? Fruits and vegetables are a great source of carbohydrates. Depending on your fitness goals, you can get your carbs from multi-grain breads, potatoes, and pastas. These foods are great to help increase muscle mass. If your goal is to lose weight then I would encourage you to find your macronutrient numbers which include the right number of fats, carbs, and proteins to consume daily. I offer macronutrient coaching where we work closely together to find your right macros that work with your body. I would avoid or limit anything that is heavily processed, food with added sugar, alcohol, and foods made with white floor as your main source of carb intake.

Mom’s apple pie on special occasions and a glass of wine on the weekends is definitely ok to keep as part of your diet.

Weight gain happens when we eat too many carbs and can not burn those carbs off with exercise. Carbs are not a problem in our diet but the amount we eat is a problem.