DriverDan
February 7th, 2008, 07:05 PM
I've read the research, the articles, the anecdotal evidence, etc. I'm trying to figure out the optimal amount of carbs.
Assumptions
Some of the numbers have been rounded for easier calculations.
Weight: 154lbs (70kg)
Maintenance Intake: 2500 kcal
Workout days: +500 kcal (3000 kcal total)
The "average" person has ~500g carbs stored in the liver and muscles.
With increases due to fitness and supercompensation I'll store 1000g.
Depletion has left me with 200g, leaving 800g to fill.
Calculations
The research I've seen suggests anywhere from 10-15g/kg of carbs over the load day. That would be a range of 700-1050g. Running macros at 70% carbs, 15% protein, 15% fat would yield a total intake of 4000-6000 kcal. Subtracting 3000 kcal burned leaves 1000-3000 kcal for loading. That's 250-750g of carbs, less than 800g.
Either the body will store the carbs and burn body fat (or possibly muscle) for energy difference or there must be an incorrect assumption here somewhere. One possibility is gluconeogenesis limitations, forcing the carb up over more than 24 hours. Another is that 1000g is more than can be stored. Ideas?
Assumptions
Some of the numbers have been rounded for easier calculations.
Weight: 154lbs (70kg)
Maintenance Intake: 2500 kcal
Workout days: +500 kcal (3000 kcal total)
The "average" person has ~500g carbs stored in the liver and muscles.
With increases due to fitness and supercompensation I'll store 1000g.
Depletion has left me with 200g, leaving 800g to fill.
Calculations
The research I've seen suggests anywhere from 10-15g/kg of carbs over the load day. That would be a range of 700-1050g. Running macros at 70% carbs, 15% protein, 15% fat would yield a total intake of 4000-6000 kcal. Subtracting 3000 kcal burned leaves 1000-3000 kcal for loading. That's 250-750g of carbs, less than 800g.
Either the body will store the carbs and burn body fat (or possibly muscle) for energy difference or there must be an incorrect assumption here somewhere. One possibility is gluconeogenesis limitations, forcing the carb up over more than 24 hours. Another is that 1000g is more than can be stored. Ideas?