Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 57

Carbs have powerful anti-catabolic properties, so dropping them very low on a fat-loss diet can result in muscle loss. Assuming a dieter is engaging in hypertrophy training and some form of sport training or cardio to help stave off muscle loss, around 1.0 g of carbs per pound of bodyweight per day is our minimum carb recommendation. Anything below this recommendation would lead to glycogen depletion in most major muscles, chronically low blood glucose levels, decreases in the chemical milieu that supports muscle size, and would hamper high-volume and high-intensity training that also contributes to muscle retention. Lower intakes can be handled for shorter periods (e.g., on rest days). As glycogen becomes severely depleted, it must be refilled in order to prevent muscle loss.

During fat-loss diets, the CCH plays a larger and larger role as calories are decreased. With less calories to work with, the options for various macronutrient ratio combinations begin to shrink–all macros might need to be at or near their minima by the end of a hard fat-loss diet.

Thus, the optimal amount of carbohydrates recommended on a fat-loss diet becomes the maximum amount of carbohydrates that fit within the CCH constraint when protein and fats are brought to their minimum.