Type of Carbs & Plate Balance
Written by: Coach Slater
For most people, the type of carbs you choose are likely more important than the amount. They’re the body’s quickest and most efficient fuel source, and they’re important for muscle recovery, endurance, and building strength. Furthermore, they play a role in regulating our energy, mood, and self-control. Lack of carbs can be blamed for that notorious “hangry” and “brain fog” feeling we’ve all experienced. On the other hand, carbs with too much added sugar can also cause similar terrible feelings.
In general, we suggest tying your carb intake with your level of physical activity. Eat more carbs on days when you’re most active, and eat less carbs on days when you’re less active. Taking a rest day from the gym? Then fill your plate with mostly veggies & fruits. Working hard in the gym today? Then replace some of those veggies with some additional starchy carbs, like rice or whole grains. Or get the best of both worlds and choose from some great starchy vegetables like corn, beets, Brussel sprouts, plantains, sweet potatoes, sweet peas, and squash.
As for protein, most nutritionists will suggest 0.8g-to-1.0g of protein for every 1lb of lean body mass, so think about filling 1/4th to 1/3rd of your plate with high quality protein. Doing so should give you 30-50 grams per meal, which is plenty for most people, depending on how many times you eat in a day.
-Info & Graphics via https://www.trifectanutrition.com/derbycitycf