Page 61 - The Skinny On Your Diet Plan

• Ultra-endurance athletes* (e.g., Ironman, ultramarathon) ~4.5-

5.5 g/lb (~10-12 g/kg)

* Note: Some ultra-endurance athletes perform equally well on high-fat,
ketogenic-style intakes as opposed to high-carb, low-fat intakes. For most
other athletes, it can decrease performance

Carbohydrates are the only macronutrient we can live without.
However, carbs have positive impacts on hormones, help fuel us through our

workouts, replace muscle glycogen (the primary and preferred fuel source of
our muscles), and make life a lot tastier. So, while we restrict them, I do not

recommend eliminating them from your diet. We need to eat enough
carbohydrate to still get effective workouts so that we can maintain our

muscle mass – which a lot of people find isn’t possible when restricting

carbs severely.(~80% of a workout is fueled by glycogen stores, a low
glycogen state will compromise your ability to train hard.)

Carbohydrate (in)tolerance?

Ever wonder why some people can eat bushels of bananas without
gaining a pound, but you seem to gain weight by just looking at a potato?

Maybe it’s your genes. But just because you’re “carb intolerant” doesn’t

mean you’re doomed. These simple guidelines can help.

What is “carb tolerance” anyway?

Come to think of it, does “carb tolerance” even exist? Sure, the

phrase peppers a lot of contemporary dinner conversations. But, does
anybody really know what it means? Maybe “carb intolerant” people just eat

too many carbs. Or the wrong kind. You know — cookie carbs, donut carbs.

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