Do you need to eat carbs?
Strictly speaking no. But also, it depends!
Carbohydrates are not an essential part of our diet. By essential this means we have to get it from our diet as our bodies cannot produce it on its own (much like the essential amino acids we need from protein). When something is non-essential we can synthesise it ourselves.
Carbs are the main energy source for all living creatures (humans included). If however we don’t have enough (or any) a process call Gluconeogenesis converts other compounds into glucose for energy.
How much?
Depending on your goals the optimal carbohydrate intakes vary quite a bit. For general health it’s 1-4g per kg of your bodyweight per day. (That works out for someone weighing 75kg they need 75-300g a day – so you can see there’s a big range to work within). For fat loss it’s 1-3g/kg, for muscle gain 2-6g/kg or performance 3-10g/kg.
There’s a minimum amount of protein (EAAs) you need, a minimum amount of fat (more on that to follow!), but once you’ve allowed for those how you make up the rest of your diet is down to personal preference. So it’s not do you need carbs, as much as, do you want carbs? The answer there for me is pretty much always Yes!
For body composition when protein and overall calories are equated there is very little difference with whatever carb-fat ratio you choose. So if you prefer carbs, eat more carbs. If you prefer fats, then have more of them. Your diet needs to be individualised for you! All the “optimal” recommendations still need to fit within a lifestyle you actually enjoy, because if you don’t you won’t be happy and you won’t stick with it long term.
Need any advice on setting up your macro targets please get in touch.
(Reposted from Instagram)
