blueduckxx

how many grams of carbs do you typically intake?

resting days?:

active/cycling days?:

Machka 

No idea. That's something I don't keep track of.

Butchchr

For me it really depends. your muscles can only store about 300g "extra" of glycogen a day. I tend to under carb during the off season (Late Oct to Nov) and use that time to do what ever (training wise). If I have and event I taper for a week and "carb load" starting Wed for a Sun event. and tend not to over do it the night before. (Carb loading...more like carb bloating!). Also it depends on the type of carbs your are taking in (simple vs. complex).

ericm979

All of them. I eat all the carbs. Nom nom nom.

DataJunkie

30-45% of my diet. It increases when riding more.
I have terrible digestive issues so I play around experimenting with what I eat to improve performance and make me feel better.
0 refined sugars is the goal.

Carbonfiberboy 

I have no idea, but it's a large percentage. Tonight, rice and tomato soup, ordinary garden salad with homemade Russian dressing (homemade ketchup, but ordinary organic mayo). Had a protein/carb hit after spin class and will have another 15g whey just before bed. My legs were sucking pretty bad at spin class because of lift-skiing about 16,000' yesterday. Sure has helped my speed and flexibility. Lifted weights after spin class, whole body stuff. 3rd night of Channukah. Got dress socks.

blueduckxx

something I found:
Here’s an easy way to figure out how many grams of carbohydrates you need each day: multiply your weight by 15 and add 8 for every minute of cycling you do per day. Say you’re 130 lbs (60 kg) and you cycle an hour a day.

130 lbs (60 kg) x 15 = 1950 calories
8 x 60 = 480 calories
1950 + 480= 2430 total calories
65% of 2430 = 1580 calories of carbohydrates to be eaten daily
There are 4 calories per gram of carbohydrates.
1580/4 = 395 g of carbohydrates daily.

source: https://www.womenscycling.ca/newslett...07.htm#engines

do yall think thats right??

gregf83 

Read Nancy Clark's Sports Nutrition Guidebook. For $13 you'll get a much better answer on what and how much to eat.

DataJunkie

Holy crap that is quite a bit of carbs.

DataJunkie

That is a good book.
I read this one a few months ago. Somewhat dry but had decent info.
https://www.goodreads.com/book/show/9...ance-nutrition

Anyhow, there are about 50 ways to skin this cat and none of them are wrong IMHO. I seem to perform better on less carbs when I am not training heavily. As the intensity increases the percentage increases as well. Heck even with a heavy training load I consume less carbs than my friends. They just don't seem to do the job that well.

blueduckxx

i know!! hence why I asked "is this right?!!?"

bored117 

Around 300g a day it seems. 1:3:1 is about how much i eat (fat/carb/protein) a day... I eat random stuff but it seems to balance around there in average.

DataJunkie

It varies person to person. You could be fine. Then again you may not. I would experiment and see what fuels you and supports your recovery the best.
I eat more carbs when riding but not that much. My stomach is happier with more fat and protein.
My day to day percentages tend to range with 30-40% carbs. 30% fat and 30% protein.

GettinMyLanceOn

Not sure, but I just shoot for a gram of protein per body weight, mixing the protein with my carbs during meals, and eat some fat, too. When I count calories, I go a little crazy from it, so I just eat when I'm hungry. If I'm riding that day, which has been every day, I'll eat more carbs. I'm thinking I get around 200g carbs, with 200g protein. Then again, I weight train 3 days a week in addition to cycling 7 days a week.

rkwaki

Depends, what are your goals?

blueduckxx

200?? thats it? man. I get 300+ on biking days.

blueduckxx

endurance! to be able to last for longer bike rides. [more miles]

Carbonfiberboy 

I read an interview with Lance a few years ago. The interviewer asked him how he knew how many calories he was eating, how much protein, etc. His reply? "It says right on the box, man!" I thought that was hilarious.

We cook everything from scratch, using probably 400 different recipes. Well, we don't lay our own eggs, so we could figure that one thing pretty well, but otherwise we'd spend more time figuring out grams of this and that than we'd spend riding. Silly, in my opinion. Just eat good food, balanced diet, lots of veggies, some fruit, some carbs, some protein.

If your legs hurt a lot, eat more protein. If you run out of gas, try eating more carbs. On the bike, eat mostly carbs, some protein. After a ride eat mostly carbs, some protein. Rest of the time, as above. If you ride a lot every day, you'll notice real quickly if you don't eat enough carbs after the ride and for dinner. If you don't notice, you're doing it right. If you gain weight and you don't want to, eat less of everything. If you're losing weight and you don't want to, eat more of everything. Seems simple enough to me.

Unless of course you're a stage racer, in which case your team will handle it all for you, or if you're a bachelor or divorced like Lance, you can read it right off the box and obsess about it.

Really, the issue is knowing whether you're running out of gas or just tired. As a general rule, if your HR keeps going up at the same speed or power, you're getting tired or dehydrated or you've flatted. If you're peeing regularly and aren't bouncing, it's tired. If your HR keeps going down and you notice a real ceiling on your power output, you're running out of gas. Should have eaten more carbs or not gone so hard up that last pass, depending.

GettinMyLanceOn

Eating that much protein probably isn't a bad thing, but I don't know if it's necessary. That extra protein is probably just being burned for fuel. I'm just going off of everything I've read on muscle building, maintenance, and my own experience. Doing 200g+ protein a day works for me to consistently build strength/muscle, but do what you think is best.

blueduckxx

no no I meant carbs :]