How Many Carbs do I Need?

FRIDAY

This is a difficult question to give a blanketed statement on because every single one of us responds to food differently. However, many of you will apply to the following rule:

On a day where you do a hard CrossFit class you should eat .75-1g of carbs per body weight. (A hard day is basically any day other than Rom Wod day.  These days generally involve weights and leave you pretty sweaty by the end of class.)

On a day where you rest, you should eat roughly 1/2 your body weight in carbs.

I'll use myself for an example. I weigh 170-175 pounds. I typically workout at 9am or 10am. 

Workout Day:

  • 4am Wake up: 7 Egg whites, 1/2 small avocado, 2 loose handfuls of diced veggies (bell peppers/spinach)
  • 7:45am: 3 Ounces cooked chicken, assortment of veggies, 1/2 avocado or 1/2 ounce almonds, 1-2 bananas giving me roughly (45g carbs)
  • 10am post workout - 30g of protein using supplements mixed with 16 ounces of coconut water (20g carbs)
  • 2pm Lunch 3 Ounces cooked chicken, assortment of veggies, 1/2 avocado or 1/2 ounce almonds, medium baked sweet potato (about 50g carbs)
  • 6pm dinner- 3 Ounces cooked chicken, assortment of veggies, 1/2 avocado or 1/2 ounce almonds, 1-2 bananas giving me roughly 45g carbs)
  • Bedtime snack: 30g of protein + 1 ounce nuts + cup of fresh berries (giving me 15g of carbs)

Non Workout Day or easy day where I don't lift weights or overly exert myself

  • Wake up: 8 egg whites, assorted veggies, 1 small avocado or ounce of nuts
  • 4 hours later: 4 ounces cooked chicken or turkey, assorted veggies, small avocado or ounce of nuts
  • 4 hours later: 4 ounces cooked chicken or turkey, assorted veggies, small avocado or ounce of nuts with a medium apple (30g carbs)
  • 4 hours later: 4 ounces cooked chicken or turkey, assorted veggies, small avocado or ounce of nuts with a medium apple (30g carbs)
  • bed time snack:  30g of protein using protein supplement + 1.5 serving of a nut butter + bananas totaling (30g of carbs) in a shake

This works for me and I've learned this through the Renaissance Periodization method. There are tons of things out there like Working Against Gravity, tons of Macro coaches, and the list goes on. In the end, if you have goals, you have to figure out what works best for you.

 In my experience, the information I have found most valuable is caloric balance which I learned through RP. Here is there site if you want to take a look for yourself. I can also help you figure out how to simplify your lifestyle to align with your goals. Anything you need, I am here for you. Just shoot me an email and we can set up a 30 minute sit down. 

https://renaissanceperiodization.com/lp/4ebook/

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Workout of the Day

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