Carbohydrates: How much do you need for training?

Exercise fatigue is associated with reduced muscle glycogen (the energy stored in your muscles). Traditional beliefs said to eat a high-carbohydrate, low-fat and low-protein diet to help build and maintain glycogen storages. Some say your total caloric intake should include 60 - 70 percent from carbohydrates. However, within the past 20 years, studies have reported that consuming a carbohydrate-restricted diet may improve performance.

The theories are centered on the fact that fat oxidation increases (fat-burning), thereby "sparing" muscle glycogen when consuming a high-fat diet. Data from recent studies showed that endurance in both men and women increased with a high-fat diet (42% to 55%) compared to a low fat diet (10% to 15%). Numerous clinical studies clearly demonstrate that: low-carbohydrate diets decreases body weight and fat faster that low-fat diets.

Udo Erasmus, author of Fats that Heal Fats that Kill, suggest that athletes that 1 tablespoon per 50 pounds (25 kilograms) of body weight per day of Udo's Choice Perfected Oil Blend. According to a Danish study, within one month, stamina increased by 40 to 60% in athletes. Participants were asked to fill out questionnaires after 3 weeks, 6 weeks, and upon cessation of the trial. Interviews were carried out after 4 weeks of supplementation and upon cessation of the trial. One participant increased his running distance from 56 to 91 kilometers per week within a month of starting on the oil blend.

Now, before you jump to all kinds of conclusions and debates regarding carbohydrates versus fats, I just want to point out that the real answer may fall somewhere in-between; it's all about balance. For example Barry Sears Zone Diet probably has some of the best scientific research showing that a 30% protein, 30% fat and 40% carbohydrate diet will keep your glycogen levels running at optimal levels.

The most important factor to remember regarding carbohydrates or fats is for you to choose healthy options such as whole grains and beans, omega-3 friendly foods, fresh fruits and veggies, and avoid processed foods, even the so called "health" processed bars, chips and drinks.