Page 60 - The Skinny On Your Diet Plan

• In certain stress conditions, like trauma and sepsis, which require

more energy for recovery and rebuilding, carbohydrates can
dramatically improve outcomes.

• Carbohydrate-containing foods, especially minimally processed
whole foods, also contain a vast array of other nutrients (such as

vitamins, minerals, and phytonutrients) along with water and
fiber.

• When building muscle, carbohydrates help to enhance anabolic

signaling (i.e., cellular communication that encourages nutrient
storage, growth, and repair).

For many people looking to add muscle and mass, carbohydrates may be

important. As always, it depends.

Carbohydrates can be very tricky to determine the needs of.

So, I have this table that I always use with my practice.

• Lightly active or sedentary (e.g., regular people) ~0-1.5 g of

carbohydrate per lb of bodyweight (~0-3.5 g/kg)

• Most strength athletes (e.g., powerlifters, weightlifters) ~1.5-2.5
g of carbohydrate per lb of bodyweight (~3.5-5.5 g/kg)

• Most intermittent, team-sport athletes (e.g., soccer, rugby,

volleyball) ~2-3 g/lb (~4.5-6.5 g/kg)

• Most endurance athletes (e.g., marathon runners) ~3-4 g/lb (~6.5-
9 g/kg)

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