Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 55
Carbohydrate Needs for Team Sports
ОглавлениеA rough minimum of about 1.5 g of carbs per pound of bodyweight per day is a reasonable dose across team sports. Athletes who train on the lower end of this category and lead very sedentary lifestyles outside of sport can make do with less. Others training on the higher end of the potential range who are otherwise more active might need a slightly higher minimum carb intake.
For most team sports, optimal carbohydrate intakes range between 1.5 to 3.0 g of carbs per pound of bodyweight per day. Similar to endurance recommendations, if a particularly grueling event or training day occurs, an acute increase in carbohydrates from the upper limit of this range can improve performance and recovery.
When determining these ranges, we are referencing the competitive pursuit of sport, not merely recreational involvement. If you participate in sports mostly for recreation and not competition, you can have fewer carbs (leaving more room via CCH) in your diet and probably make meal planning easier. Higher carbs for competition come at the cost of fats in diet design.