Guidelines for carb intakes! 🥞🥖🍠
@rp_transformations
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Fatloss phase: A minimum of 1.0g/lb to fuel performance and prevent muscle loss. Carbohydrates are anti-catabolic by preventing muscle protein from being oxidized for fuel 🥙 (please refer to asterisk as these are general guidelines, specifics may change based on individual) 💪
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Massing Phase: A minimum of 1.0g/lb, the upper end of the intake will depend on your training and lifestyle. If you’re doing low volume training and are sedentary, you might not need as many carbs. If you’re doing high volume training and are very active, you will likely need a higher intake. 🌯🍝
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High Volume Training: Up to 2.5g/lb to fuel performance, recovery and insulin-mediated anabolism 🏋🏻♂️🏋️♀️
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Endurance Sports: Minimum of 1.5g/lb to fuel energy production and recovery 🏃♂️
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Team Sports: 1.5-3.0g/lb, depending on your sport and activity outside of the sport. 🏈🏀
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Keep in mind that these are not absolute requirements; these numbers are subject to change depending on the individual, training, lifestyle, preferences and other factors 👌
