Carbohydrates: How much daily, by Guillaume Klein
For the good general functioning of the body, we need a daily intake of carbohydrates (sugars), in addition to lipid and protein macronutrients, and micronutrients (vitamins, minerals, trace elements, etc.) for a whole balance.
This carbohydrate intake will be transformed into an energy reserve in the form of glycogen (stock of sugars in the body) in the muscles and the liver.
The objective is to regulate the quantity to be consumed according to the activity of the day and the energy expenditure linked to sports training.
1) Daily carbohydrate requirements
Recommendation according to the activity of the day:
- From 3 to 5g per kilo of body weight per day.
Recommendation for an athlete according to the intensity and duration of the activity:
- From 5 to 10g per kilo of body weight per day.
- For a sportsman of 70 kg = 350 to 700 G of carbohydrates / day.
Examples of 50g carbohydrate servings:
- 100g of bread.
- 200g of cooked pasta.
- 200g cooked rice.
- 250g of cooked lentils.
- 250g of sweet potato.
- 250g of potato.
- 80g rolled oats.
- 40g corn flakes cereal.
- 3 fruit yogurts.
- 60g of raisins.
- 2 bananas.
- 3 apples.
- 2 tablespoons of honey.
- 2 tablespoons of agave syrup.
- 50cl of fruit juice.
- 50cl of sodas.
- 2 simple croissants.
- 2 parts of apple pie.
- 2 slices of pizza.
- 100g of crisps.
- 40g of candy.
- 50cl of fruit juice.
- 50cl of sodas.
The objective is not to be in permanent calculation, but to become familiar with the portions to consume, and we can see that with certain foods the quantity of carbohydrates can quickly climb.
2) Consume quality carbohydrates
Beyond the quantitative aspect, the glycemic index is a criterion which makes it possible to classify carbohydrates (sugars) from a qualitative point of view, according to their ability to raise blood sugar, that is to say blood sugar level.
high GI :
- Carbohydrates which are digested quickly and which will therefore greatly increase blood sugar.
- Carbohydrates whose digestion is slow and which will have little influence on blood sugar.
This classification was able to highlight certain types of food with a high glycemic index see very high, mainly foods refined and processed by the food industry, and therefore to limit or avoid:
- Refined cereals (white rice, pasta, white bread, etc.).
- White sugar.
- Fruit juices, sodas, energy drinks…
- Cakes, cookies, pastries, pastries…
- Dessert yogurt, dessert cream, ice cream ...
- Puffed breakfast cereal.
- Industrial spread.
- Chips, aperitif cakes…
- Chocolate bars…
Carbohydrate intakes to favor:
- Fresh fruits and vegetables.
- Dried fruits (apricots, figs, prunes ...).
- Tubers (sweet potato, Jerusalem artichoke, parsnip ...).
- Squash (pumpkin, butternut, pumpkin ...).
- Whole or semi-whole grains and similar (whole rice, basmati rice, wild rice, quinoa, buckwheat, millet, oat flakes, etc.).
- Wholemeal bread (sourdough, integral, multi-grain, seeds, etc.).
The glycemic index of a food tells us about the quality of carbohydrates, that is to say the speed at which sugar is found in the blood, however it does not take into account the amount of carbohydrates that will contain that food.
If a food has a high GI but is consumed only in a small portion, it will have less impact on blood sugar than a food with a low GI but consumed in large portion.
- By consuming a portion of whole rice 3 times larger than a normal portion of white rice, the glycemic load will be higher with whole rice and will have more impact on the glycemia balance.
3) The “health performance” strategy
If one regularly consumes large quantities of foods that cause the blood sugar level to skyrocket, a strong secretion of insulin follows after each meal.
On the one hand, this will tire the pancreas, which can eventually lead to problems of diabetes or various pathologies, and on the other hand, these insulin peaks will not regulate hunger.
They will cause cravings and cravings for snacking, which by rebound effect will lead to overconsumption of food, promoting fat storage and weight gain.
On a daily basis, it is preferable to move towards a strategy with a "low carb" tendency, using a low range for the calculation of carbohydrate intake.
This is an advantage for the practice of endurance sports, because the body will learn to use fats more as a source of energy, by limiting the dependence on sugars.
Carbohydrate intake is mainly to be distributed around sports activities, before and during certain long and/or intense workouts, in order to be in full possession of one's physical means and thus optimize performance.
But also after exercise during the metabolic window, to best recharge the body's energy reserves.
In order to optimize the "health performance" capital, the objective is to limit the dependence on carbohydrates, while promoting the use of fats as a source of energy.
Each individual is different and has their own mode of operation, some will have more or less important carbohydrate needs.
There are common bases and rules, but you have to stay tuned to the body and the sensations, whether on a daily basis or in the context of sports practice.
This content was published by our Ambassador Guillaume Klein (Personal Coach Expert in sports nutrition and health / Ultra endurance specialist)
- Nutriformation graduate specializing in micronutrition and nutritherapy
- Trained in sports nutrition by the Evonutri Positive Nutrition Academy
- Ultra Trail Coach trained by the Auvergne Rhône-Alpes Athletics League
- FC Metz dietitian and nutritionist professional group (since 2018)
- Nutritionist FC Metz training center (since 2019)
- Creator of the EPIC® method
Passionate about sport, and ultra endurance athlete in running and ultra cycling, Guillaume was able to test on himself the benefits of a natural nutritional balance, appropriate to his real needs, and of a specific adapted training. Guillaume appreciates quality products which respect the nutritional needs of the athlete, but also from a health point of view, a composition as natural as possible.
You too can take advantage of his advice and find all our products on this site
If you would like more information or advice, do not hesitate to contact guillaume via his site www.naturenergy.live.