This is the second article about how much protein,carbohydrate and fat should we intake.The first one is about protein.Look for 6/22/09 for the first article about How Much Protein.


1)What are carbohydrate

a)There are 3 kinds of Carbohydrate:

MONOSACCHARIDES-->glucose,fructose and galactose
DISACCHARIDES-->sucrose and maltose
POLYSACCHARIDES-->glycogen and starch



2)How Much Carbohydrate Do We Need?

The British Nutrition Foundation states that carbohydrates should supply a minimum of 47% of our total daily calories.Most of this should come from starch(bread,oats,pasta,cereals,potatoes,beans,lentils,noodles,rice and fruit) In practical terms, this means that if you are eating 2,500 kcalories a day this amounts to a recommended daily intake of at least 313 grams of carbohydrate. If your daily calorie intake is 2,000 kcalories this amounts to at least 250 grams of carbohydrate per day. 1,500 kcalories a day equates to 188 grams of carbohydrate per day. All carbohydrates contain 3.75 kcalories per gram.



3)How To Bulk Up

1)Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat 30-40g protein at breakfast, 70-80gCARBS, and about 10g fat

2)Before bed is also very important. You will be going 8 hours without protein so you will want a slow digesting protein, drink some milks be4 u sleep is essential,this is because it is rich in casein (a slow digesting protein). The CARBS in the milk will spare the protein while you sleep. Even though milk says all theCARBS are sugar, milk sugar digests slowly, slower than oatmeal actually, so they will stay with you throughout the night.

EAT LIKE HULK,IF U WANA BE LIKE HULK!!!!!

Summing Up

So let’s sum up, looking at both practical minimum and maximum carbohydrate intakes under different circumstances. For illustrative purposes, after each of the g/lb recommendations, I’ll give an absolute number of carbohydrate, assuming an athlete with 160 pounds of lean body mass.