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Why Eat Carbs?

WHY ARE CARBS IMPORTANT?

Carbohydrates are an important fuel and energy source for muscles, particularly during intense bouts of activity. 

WHAT DO CARBS CONSIST OF?

Carbohydrates consist of carbon, hydrogen and oxygen – the simplest are monosaccharides, such as glucose and fructose. The human muscle and liver stores carbohydrates as glycogen.

Carbohydrates are found in a wide array of foods such as; bread, pasta, potatoes, milk, soft drinks and beans.

HOW DO CARBS BECOME ENERGY?

Carbohydrates are broken down into carbon dioxide and water for the generation of usable energy in the form of ATP.


To engage in intense bouts of activity, it is only possible if the muscle glycogen stores are not completely depleted. Depletion of muscle glycogen stores is a major factor in the onset of fatigue and can reduce exercise performance.

HOW MANY CARBS SHOULD I EAT?

General guidelines recommend that carbohydrates should make up 45-55% of your total daily calories. 

We typically need in the region of 3-5 grams of carbohydrate per kilogram of body weight per day. 

As such, a 75 kg individual would need between 225 and 375 grams of carbohydrate per day.

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The Importance Of Protein

WHY IS PROTEIN IMPORTANT?

Protein is the body’s building block and makes up all of our structures, whether it’s a muscle, ligament, bone, hormones or even hair. Protein is essential for all exercising individuals. The general population typically need about a gram of protein for every kilo of body mass each day, but this requirement dramatically increases if you do a lot of exercise or are really trying to build lean muscle mass. 

Training provides a stimulus that stresses and damages the muscle, known as muscle protein breakdown. The combined effects of exercise and protein feeding results in the formation of new proteins, referred to as protein synthesis. Active individuals can use protein to promote recovery and support desired changes in body composition, with a range of related goals linked to training and protein ingestion; e.g. reduced body fat, increased muscle mass and development of muscle strength.

HOW MUCH PROTEIN SHOULD I EAT?

Exercising individuals typically need in the region of 1.4-1.8 grams of protein per kilogram body weight per day. As such, a 75 kg individual would need between 105 and 135 grams of protein per day. Even if you train just 2-3 times per week, your protein intake needed is likely to increase towards the upper end of this range. Additionally, a protein feed before bed is a good way to ensure you hit your target intake. 

Protein is essential for active populations involved in weight training, gym classes or high intensity training, in order to promote muscle remodelling. If lean muscle mass is your goal, the prolonged rise in amino acids in the blood stream will help to stimulate the production rate of new muscle protein. As such, protein requirements do not vary much day to day and a high protein intake should be maintained daily.

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