Recommended Intake of Carbohydrates

 Recommended Intake of Carbohydrates

At this point, you may begin to question the number of carbohydrates you need per day.   Carbohydrates are the primary source of fuel for the body and the goal is to consume the proper amount to allow for obtaining energy, being healthy, and not having too much imbalance.  Carbohydrate guidelines have been consistent from all nutrition sources, including the World Health Organization (WHO) and the Dietary Guidelines for Americans (DGA).

General Guidance

Carbohydrates are recommended to represent 45 - 65% of round the clock calories obtained in one day.

For a 2000 calorie diet, this constitutes approximately 225 - 325 grams of carbohydrates per day.

The amount of carbohydrates needs depend on:

1) Activity Level:

Active individuals consume more carbohydrates (55 -65% in daily calories) in-order-to refuel glycogen stores, and replace energy burnt during activity.

Sedentary people consume fewer carbs (45 - 50 % of daily calories).

2) Health Goals:

Individuals trying to maintain a healthy weight may want to focus on more fiber, complex carbohydrates, fruits and vegetables.

People training for endurance must consume more carbohydrates to refill energy stores during and after activity.

3) Quality of Carbs:

Consume more complex carbohydrates (whole grains, vegetables, legumes, and fruit) than refined carbohydrates (white bread, soda, and sweet).

Aim for 25 - 35 grams of fiber a day if you want to promote good digestion, and blood glucose levels.

Here are some quick recommendations

-plate method-50 % of your plate should be whole grains, fruits and vegetables. 

-no added sugars - added sugars should be less than 10% of overall calories.

Role of Carbohydrates in the Body

Carbohydrates are often misunderstood as a nutrient but they are one of the most important nutrients for health and performance. While they are the body's primary source of energy and there are many other roles they play in supporting physical and mental function.

1. Primary Energy Source

Carbohydrates are the body's first-choice fuel source. Upon consumption, (1) carbohydrates are chemically converted into glucose, which then enters the bloodstream and provides immediate energy to working cells. Glucose can be utilized most rapidly compared to fats and proteins, and is a critical source of energy in the body for daily activities as well as the energy demands of high-intensity exercise. 

Brain Functions: Glucose is the primary brain fuel for maintaining attentiveness, concentration, and alertness.

Muscle activity: Without carbohydrates, glucose and glycogen cannot adequately supply the energy necessary during high-intensity and endurance training.

Day to day Functions: Even walking, sitting, working, and thinking all require a reliable and adequate supply of glucose. 

Just a quick note: If a person is not consuming enough carbohydrates, the body will attempt to manage energy homeostasis, but not very well. The body does not want to break down protein nor is using fat an efficient means of supplying energy to the body. 

2. Glycogen Storage

The body is capable of storing excess glucose as glycogen in the liver and muscles, creating a natural energy reserve for the body's use. We can think of glycogen like a fuel tank - it can be broken down to provide the body with additional energy whenever we need it.

Energy Reserve: Muscles utilize glycogen during exercise (especially during high-intensity exercise and endurance activity).

Blood Sugar Stabilization: The liver breaks down glycogen between meals in order to provide stability in blood glucose levels and provide energy to the brain.

Athletic Preparation: Adequate stores of glycogen can delay fatigue, bring about enhanced performance capacity, and assist with recuperation following exercise.

Daily Energy Assistance: Glycogen also serves to support regular individuals with consistent daily energy throughout the day.

3. Protein Sparing

Carbohydrates are important for protein sparing, or allowing proteins to concentrate on their actual roles, instead of being used for energy. When the body is sufficiently fed with carbohydrates, the body does not need to break down muscle tissue or dietary protein for energy.

Muscle Sparing: Carbohydrates spare muscle proteins from breakdown and provide muscle health to support strength and muscle mass.

Optimal Energy Utilization: With glucose being the preferred source of fuel, protein can be "spared" to focus on necessary physiological processes. 

Muscle Tissue Repair and Growth: Protein that is spared from being used for energy, can now be used to support building and repairing muscle, tissues, and enzymes.

Immune and Hormonal Regulation: Protein also helps produce hormones and antibody, which is preserved because of carbohydrate sufficiency.

A Quick Note: When carbohydrate intake and stores are not sufficient, the body may be forced to convert protein into glucose through gluconeogenesis which can lead to loss of muscle mass, a potential negative factor in recovery.

4. Supporting Fat Metabolism

Carbohydrates are necessary to completely burn fat in the body. If you don't consume adequate carbs, then you can't totally metabolize fat, leading to the formation of ketones, which can tire you out and cause you to become imbalanced. 

Energy Balance: Carbs provide the glucose needed to effectively burn fats for energy.

Preventing Ketosis: If you consume enough carbs, you can avoid the excessive production of ketones that may lead to tiring you out or dehydrating you.

Endurance Support: In prolonged training, carbs work to complement the fat to fuel the muscles and delay fatigue.

Weight Management: Adequate carbs can help ensure fats are burn and not lead to excess stress on the body metabolism.

Brief note: Low-carb diets may kick your fat into burning mode, however, not having enough carbs leads to low workout performance and strain on the body during the whole process.

5. Digestive Health (Fiber Role)

Nutritionists and dieticians consider carbohydrates, particularly those high in dietary fiber (a form of carbohydrate), very impactful. Dietary fiber is not fully digested like other carbohydrates, but it also promotes gut health and proper breakdown of food.

Regulates Digestion: Fiber affects the digestive system by adding bulk to stool. By adding bulk to stool, it helps prevent constipation and helps with the regular passing of stool.

Immunity and Gut Flora: Fiber serves as a prebiotic. Fiber feeds the good bacteria in the gut and supports immunity and the absorption of nutrients.

Controls Blood Sugar: Soluble fiber can decrease glucose absorption, which helps to manage blood glucose levels.

Increases Satiety: Cabs that are high in fiber increase fullness and can help with weight management.

Quick Note for you: Whole grains, fruits, vegetables, legumes, nuts, and seeds are good sources of high fiber carbohydrates that promote good digestion and energy levels.

6. Mental Performance

Carbohydrates are the main source of energy for the brain, with the brain using about 20% of the energy our body uses each day. When there is not enough glucose (from carbohydrates), it can hinder memory (forgetting things), focus (keeping attention on a task), and mood (a feeling of general malaise). 

Cognitive Function: The glucose from carbohydrates fuels the neurons in the brain to facilitate logical thinking, focus on work, and learning. 

Memory & Concentration: If we have enough carbohydrates in our diet, we can keep our attention span and an effective memory sharp. 

Mood Regulation: Carbohydrates encourage production of serotonin, which is a neurotransmitter that is related to persistent mood and feeling of less stress. 

Mental Stamina: The brain needs carbohydrates as a consistent energy source, whereby preventing cerebral fatigue during studying, working, or problem-solving tasks. 

Quick note: Refined sugar leads to fluctuations with energy highs and crashes, however complex carbohydrates (whole grain, fruit, vegetables) gives sustained glucose where the brain is more likely to be continuously fueled.