30 Seconds SummaryHow to Set Carb and Fat Intake for Maximal Gains
- Set protein intake first, then allocate remaining calories to fats and carbs based on goal specifics and personal preference.
- Dietary fat is essential for body functions, including hormone production, organ protection, and energy storage, with a minimum intake advised at 15% of total calories or around 0.5g/kg/day.
- Fat intake influences testosterone levels; higher fat diets may sustain testosterone better, but overall caloric intake and body composition are significant factors.
- Carbohydrates are stored as glycogen in the liver and muscles and are crucial for energy during workouts, especially intense training or multiple daily sessions.
- Maintaining some carbohydrate intake is beneficial for muscle glycogen levels, aiding recovery and performance, with variability based on individual training demands.
- Highly trained athletes may not see performance differences on low-carb vs. high-carb diets in the short term, but more research is needed on long-term effects.
- Current evidence suggests there are no significant differences in strength or muscle growth with low-carb diets compared to higher carb intake in well-controlled studies.
- Practical dietary recommendations range from low (1-2g per kg bodyweight), medium (3-4g per kg), to high carbohydrate (5+g per kg) intake based on activity level and personal response to diet.
Biolayne
Fredrik Tonstad Vårvik
