![]() For moderate to high-intensity training lasting 60 to 120 minutes, aim for 1.6 to 1.8 grams of carbs per pound of body weight per day.How many carbs you should eat as part of your daily diet depends on how much you train on a given day. During long rides, you can maintain your energy levels by taking in 30 to 60 grams (120 to 240 calories) of carbohydrates per hour after the first 90 to 120 minutes. How much you need: You’ll deplete your glycogen stores after two to three hours of continuous low-intensity training or within 30 minutes of very high-intensity training. Your body also uses some carbohydrates to assist with fat burning during lower-intensity exercise. The higher your exercise intensity, the more carbs you burn. What it does: Carbs provide fast energy for your muscles because your cells can convert stored glycogen and glucose (blood sugar that is created when your body breaks down the carbs you eat) very quickly. You have about 400 to 500 grams or 2,000 calories worth of carbs stored away to fuel your activity. ![]() Each gram of carbohydrate provides four calories of energy. Your body stores carbohydrates as glycogen in your muscles and liver. A better (and easier) approach is to steer your food choices toward getting enough nutrition for what you’re doing, Sims says. The truth is, though, that there is no one magical formula and trying to track macro percentages in the real world is quite tedious. Most sports nutritionists, though, recommend avoiding those extremes and shooting for moderate ranges: 45 to 65 percent carbohydrate, 20 to 35 percent protein, and 20 to 35 percent fat. Extreme diets will recommend a very high amount of one and very low amounts of another, with some people going as high as 80 percent fat and as low as 5 percent carbohydrates. When you dig into macronutrients, you find a number of different formulas for what percentage of your daily diet should come from the three macros. ![]() Join Bicycling All Access for more tips and tricks No Magic Macronutrient Formula “When you dramatically limit your intake of any one of them, you may lose weight because you’re generally eating a lot less, but ultimately, your performance and health will suffer because they are all critical for exercise and recovery, as well as everyday life.” D., exercise physiologist, nutrition scientist, and human performance researcher. ![]() “All the macronutrients have fallen victim to fad diets, especially fat, which was demonized for years and carbohydrates that are still being wrongly blamed for a host of weight and health problems,” says Stacy Sims, Ph. Play icon The triangle icon that indicates to play ![]()
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