Carbs

Ktjc2016
Ktjc2016 Posts: 37 Member
edited November 30 in Food and Nutrition
Is 200g of carbs a day too much for someone who is wanting to put on 3 pounds but still look lean?

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    200g carbs is 800 cal, for a runner who's shooting for 60% carbs, 20% protein, and 20% fat that would be right for a daily intake of about 1,325 cal per day (depending on your targets it may be low) If you were lifting & going for more protein it may be too high......what are your target macros?
  • Ktjc2016
    Ktjc2016 Posts: 37 Member
    Target macros are 50c 25f 25p and I seem to be usually hitting around 200g of carbs but some days I struggle to make up the carbs!
  • AnthonyWright3
    AnthonyWright3 Posts: 3 Member
    I would suggest to increase your Protein to 30% and your Fat to 10% remember protein helps to build muscle and you want to put on 3lbs of muscle allow those extra calories to come from protein. don't consume more then 25g at a time as your body cant absorb more then that.
  • Ktjc2016
    Ktjc2016 Posts: 37 Member
    BrianSharpe wrote: »
    200g carbs is 800 cal, for a runner who's shooting for 60% carbs, 20% protein, and 20% fat that would be right for a daily intake of about 1,325 cal per day (depending on your targets it may be low) If you were lifting & going for more protein it may be too high......what are your target macros?

  • yarwell
    yarwell Posts: 10,477 Member
    AnthonyWright3 wrote: »
    I would suggest to increase your Protein to 30% and your Fat to 10% remember protein helps to build muscle and you want to put on 3lbs of muscle allow those extra calories to come from protein. don't consume more then 25g at a time as your body cant absorb more then that.

    10% fat is probably ridiculous. Certainly below anything I've seen studied.
  • AnthonyWright3
    AnthonyWright3 Posts: 3 Member
    sorry that was a typo I meant to increase protein to 30 so that would decrease fat to 20.
  • yarwell
    yarwell Posts: 10,477 Member
    AnthonyWright3 wrote: »
    sorry that was a typo I meant to increase protein to 30 so that would decrease fat to 20.

    even that is very low.

    Why ?
  • AnthonyWright3
    AnthonyWright3 Posts: 3 Member
    that is based on an 1800 calorie diet which by consuming 200g of carbs at 50% is what you would be consuming that means roughly 40g of fat. on a temporary basis to increase the calories you are consuming you don't want them to increase them from fat. if 1800 calorie is more then normal then 20% of that is closer to 25% of the normal calorie intake.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    No. I consume about that every day and i'm simply maintaining. Besides, carbohydrates are protein sparing so it may be beneficial. :smile:
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Yes - keep carbs below 100 grams/day. Set macros to 15c/20p/65f. :)
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