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If you wanna determine how much carbs you need, you first have to know how much your body can hold. If your weight is around 200 pounds with a bodyfat percentage of 15%, your lean body mass is around 170 pounds. This means your muscle glycogen capacity is 1300 grams. Please let me note that every gram of glycogen holds additional 3 grams of water. If we add a hundret grams of liver glycogen we come to an additional weight of almost 10 POUNDS. Only from water! That's why our glycogen stores have such an impact on our weight and appearance. If we wanna look as full as possible and be as strong as possible, we need to make sure our glycogen stores are FULL. If we wanna lose bodyfat on the other hand, we need to make sure our glycogen stores are DEPLETED. You have to force your body to use fat for fuel and not glycogen. If you wanna keep your glycogen stores full, you have to know how much glucose you need at a certain time and not on the whole day. Always eat for the next FEW hours! If you are sitting in front of a computer the whole day, you don't burn ANY muscle glycogen. So, you only need to consume carbohydrates around your workouts. If you kept your glycogen stores full, you don't even need to consume carbs before you workout. You only have to replenish the glycogen you have burned during the workout. The best time for that is right after and already DURING the workout. If you have a physically taxing job, you need to consume an additional amount of carbohydrates obviously. But NEVER eat more carbs than you need. Carbs are pro-inflammatory and every gram of excess carbohydrates gets stored as fat and messes up your insulin sensitivity.
If you wanna determine how much carbs you need, you first have to know how much your body can hold. If your weight is around 200 pounds with a bodyfat percentage of 15%, your lean body mass is around 170 pounds. This means your muscle glycogen capacity is 1300 grams. Please let me note that every gram of glycogen holds additional 3 grams of water. If we add a hundret grams of liver glycogen we come to an additional weight of almost 10 POUNDS. Only from water! That's why our glycogen stores have such an impact on our weight and appearance. If we wanna look as full as possible and be as strong as possible, we need to make sure our glycogen stores are FULL. If we wanna lose bodyfat on the other hand, we need to make sure our glycogen stores are DEPLETED. You have to force your body to use fat for fuel and not glycogen. If you wanna keep your glycogen stores full, you have to know how much glucose you need at a certain time and not on the whole day. Always eat for the next FEW hours! If you are sitting in front of a computer the whole day, you don't burn ANY muscle glycogen. So, you only need to consume carbohydrates around your workouts. If you kept your glycogen stores full, you don't even need to consume carbs before you workout. You only have to replenish the glycogen you have burned during the workout. The best time for that is right after and already DURING the workout. If you have a physically taxing job, you need to consume an additional amount of carbohydrates obviously. But NEVER eat more carbs than you need. Carbs are pro-inflammatory and every gram of excess carbohydrates gets stored as fat and messes up your insulin sensitivity.
