Carbohydrates are found in both natural and processed foods and are the mainstay of nutrition. And if you are wondering, should you consider your weight when it comes to carbohydrate intake as a cyclist or athlete? The answer is yes. As a cyclist or athlete, your weight plays a major role in determining your specific carbohydrate intake. However, your weight is not the only factor that determines your carbohydrate intake. Carbohydrate intake needs are largely influenced by the intensity of your ride, the duration, your overall energy expenditure, and your goals.
Carbohydrate intake to meet Energy needs:
The amount of carbohydrates a healthy person should consume per hour to meet their energy needs depends on their activity, their body weight, and their needs. However, a healthy person can consume about 30 to 60 grams of carbohydrates per hour. However, in the case of a cyclist or athlete the amount of carbohydrate intake increases slightly. Because cyclists burn a significant amount of energy, especially during long or intense rides. During these rides, cyclist need to consume up to 60 grams of carbohydrates, and if the carbohydrate is a combination of glucose and fructose, then up to 90 grams are needed, and if someone is overweight, they tend to burn extra calories. In that case, more carbohydrates may be needed to make up for the lack of glycogen.
Importance of body weight in carbohydrate intake:
There is an important relationship between our body weight and carbohydrate intake. When we consume more carbohydrates than we need, our body stores that excess carbohydrate in the form of glycogen, and when it exceeds the storage capacity, it is converted into fat.
The type of carbohydrate also plays an important role in controlling our body weight and meeting our energy needs. If we consume complex carbohydrates, it is digested slowly and controls blood sugar levels. Therefore, complex carbohydrates help in controlling our weight and provide adequate energy to the body. But simple carbohydrates are digested quickly and increase blood sugar levels quickly, which causes us to gain weight quickly.
A cyclist or athlete should consume two types of carbohydrates. However, carbohydrate intake may also very based on the body weight of the cyclist or athlete. Because researchers have recently reconsidered the matter. In their study, they found that cyclists of different sizes and weights consumed 90 grams of glucose per hour, and that heavier cyclists were able to oxidise more carbohydrates than lighter cyclists. Which may justify recommendations for varying carbohydrate intake based on weight.
Carbohydrate utilization efficiency according to body structure:
Different people have different body structures. Carbohydrate utilization can be different for different people according to different body structures. For example, those who are more physically active need more carbohydrates. Different organs and tissues of our body also play an important role in carbohydrate utilization. More carbohydrates are needed for more muscle mass. Because when we do high intensity exercise, our muscle glycogen decreases. Athletes or cyclist use more carbohydrates to control this glycogen level.
Time to consume carbohydrates:
There is no specific time to consume carbohydrates. However, in some situations, the time to consume carbohydrates can be determined. Carbohydrates can be consumed before and after recycling ride to maintain energy levels.
FAQ Section:
1) How much carbs per day to lose weight?
If you are more physically active, you may need to consume a little more carbohydrates per day. But if you are trying to lose weight 100 to 150 grams of carbohydrates is enough for you. However, experts say that you should aim to burn 500 more calories than you eat each day. This applies to both women and men.
2) What carbs should I avoid losing weight?
If you want to lose weight, give more importance to consuming complex carbohydrates. Stay away from consuming simple carbohydrates, for example, white bread, sugary drinks. All these things are digested quickly and increase blood sugar levels quickly due to which our weight also increases quickly.
3) How many carbs should I eat to build muscle?
If you want to build muscle, it is not possible to consume only carbohydrates. Protein also plays an important role in this. Protein helps in building muscle and carbohydrates enable the muscles to function properly. To build muscle, your diet should consist of 55 to 60% carbohydrates and 25 to 30% protein.
4) When to eat carbs to build muscle?
When we workout, glycogen decreases. We consume carbohydrates to control this glycogen level. There is no specific time to consume carbohydrates. You can consume carbohydrates before or after a workout.
5) Can you eat carbs at night and lose weight?
We already know that there is no specific time to consume carbohydrates. However, there are several myths about consuming carbohydrates. One of them is that eating carbohydrates at night turns into fat. This is not true. It depends on what type of carbohydrates you are eating. Many times, it has been found that eating carbohydrates at night can reduce stress and help build muscle.
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