Carbohydrate quantity required.
The only role of carbohydrate is energy.
energy required of a person depends on BMR, i.e. the amount of energy (calories)
required for body's basal metabolic activities
Hence , the quantity of carbohydrate needed depends on the person's BMR; i.e. a person with a low BMR needs less carbohydrate, and a person with high BMR more carbohydrate.
A fat loss client is typically an endomorph (or endo - mesomorph ) with lower BMR, has a
lower energy uses and so needs lower carbohydrate quantity.
1)Total quantity required for person.
carbohydrate is needed only for energy. As discussed earlier, the quantity of carbohydrate needed depends on BMR.
The BMR, energy used for the body's basal metabolic activities.
● in fat loss - an endomorph with low BMR needs low carbohydrate quantity.
● in muscle gain - an ectomorph with high BMR high carbohydrate quantity.
2)The Fitness goal.
●fat loss - Carbohydrate intake should be low so that the body is forced to burn fat for energy.
● Muscle gain - carbohydrate quantity should be high so that protein is not sacrificed or wasted for energy.
in both fat loss and muscle gain diet, the total carbohydrate quantity is calculated based on the total protein quantity required in the diet. For example.
1) Fat loss diet (low in carbohydrate).
● total carbohydrate quantity should be equal to or slightly less than the total protein quantity.
● For example-if total protein quantity needed is 100gm, total carbohydrate may be 90- 100gm.
● The quantity of carbohydrate in a diet can never be zero, minimum of carbohydrate
needed in diet is 90 - 100gm.
2) Muscle gain diet (high in carbohydrate)
● Total carbohydrate quantity should be much higher than the protein quantity.
●The typical P;C ratio 1:3, carbohydrate quantity is three times the protein.
● the total carbohydrate quantity depends on how high is the BMR. Higher the BMR, higher
should be the total carbohydrate quantity.
● The P;C ratio can range between 1:2, 1:3 to 1:4, depending on the BMR. in turn, depends largely on the body type.
For endomorphs on a muscle gain diet.
● Carbohydrate should be moderately high, P;C ratio can 1:2 or 1:3.
●For example - if total protein quantity needed is 100gm, total carbohydrate may be 200gm or 300gm.
● Higher carbohydrate quantity can be excess and remain unused, leading to fat gain greater than muscle gain.
Foe ectomorphs on a muscle diet.
● Carbohydrate should be extremely high P:C ratio can be 1:3 or 1:4.
● For example - if total protein quantity needed is 100gm, total carbohydrate may be 300gm or 400gm.
●Lower carbohydrate quantity will be insufficient and protein will be wasted for energy and will not be enough for muscle growth.
protein Needed for Men and women
The only role of carbohydrate is energy.
energy required of a person depends on BMR, i.e. the amount of energy (calories)
required for body's basal metabolic activities
Hence , the quantity of carbohydrate needed depends on the person's BMR; i.e. a person with a low BMR needs less carbohydrate, and a person with high BMR more carbohydrate.
A fat loss client is typically an endomorph (or endo - mesomorph ) with lower BMR, has a
lower energy uses and so needs lower carbohydrate quantity.
1)Total quantity required for person.
carbohydrate is needed only for energy. As discussed earlier, the quantity of carbohydrate needed depends on BMR.
The BMR, energy used for the body's basal metabolic activities.
● in fat loss - an endomorph with low BMR needs low carbohydrate quantity.
● in muscle gain - an ectomorph with high BMR high carbohydrate quantity.
2)The Fitness goal.
●fat loss - Carbohydrate intake should be low so that the body is forced to burn fat for energy.
● Muscle gain - carbohydrate quantity should be high so that protein is not sacrificed or wasted for energy.
in both fat loss and muscle gain diet, the total carbohydrate quantity is calculated based on the total protein quantity required in the diet. For example.
1) Fat loss diet (low in carbohydrate).
● total carbohydrate quantity should be equal to or slightly less than the total protein quantity.
● For example-if total protein quantity needed is 100gm, total carbohydrate may be 90- 100gm.
● The quantity of carbohydrate in a diet can never be zero, minimum of carbohydrate
needed in diet is 90 - 100gm.
2) Muscle gain diet (high in carbohydrate)
● Total carbohydrate quantity should be much higher than the protein quantity.
●The typical P;C ratio 1:3, carbohydrate quantity is three times the protein.
● the total carbohydrate quantity depends on how high is the BMR. Higher the BMR, higher
should be the total carbohydrate quantity.
● The P;C ratio can range between 1:2, 1:3 to 1:4, depending on the BMR. in turn, depends largely on the body type.
For endomorphs on a muscle gain diet.
● Carbohydrate should be moderately high, P;C ratio can 1:2 or 1:3.
●For example - if total protein quantity needed is 100gm, total carbohydrate may be 200gm or 300gm.
● Higher carbohydrate quantity can be excess and remain unused, leading to fat gain greater than muscle gain.
Foe ectomorphs on a muscle diet.
● Carbohydrate should be extremely high P:C ratio can be 1:3 or 1:4.
● For example - if total protein quantity needed is 100gm, total carbohydrate may be 300gm or 400gm.
●Lower carbohydrate quantity will be insufficient and protein will be wasted for energy and will not be enough for muscle growth.
protein Needed for Men and women
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