fats and carbohydrates

Nutrition Q&A [Moderated]
1

Hello,

I am around 205 pounds. I am looking for the correct amount of fats and carbohydrates to get to about 220-225 pounds. I know I should be having protein proportional to bodyweight. Also, are breads and cereals good for carbohydrates? What simple carbs should I avoid before and after workout? Also, should I plan for having most of my carbs before and after workouts?

2

BB54,

Thanks for the post and kudos for getting after it here. I think I’d return to the general dietary pattern recommendations: 1. Total daily Calorie intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Vegetarian and vegan approaches can be utilized based on individual preferences, as vegans and vegetarians tend to eat an average of 600 and 263 fewer Calories per day compared to those who eat both plants and meat, respectively. Clarys 2014
2. Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated. Those who are gaining or maintaining weight should aim for the lower to middle-range, whereas those who are losing weight and/or who have risk factors for anabolic resistance may aim for the middle to upper range. For those able to consume protein within this range, we are not concerned about animal/marine versus plant sources of protein, as plant protein sources appear to be equivalent to animal protein sources when dosed at this level. In contrast, this distinction may have more relevance for individuals needing to consume a protein-restricted diet. Babault 2015,Joy 2013, Hartman 2007
3. Total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. Reynolds 2019 We recommend eating as many servings of fruits and vegetables as is consistent with the total calorie and protein goals mentioned above. Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. Wallstrom 2012
4. Dietary fat intake should be primarily unsaturated, e.g. from marine and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in PUFA, MUFA, or complex carbohydrates depending on an individual’s preferences, Calorie goal, and individual response to the diet. This recommendation is strongest for those at elevated cardiovascular risk. With respect to red meat, the current recommendation of limiting intake to 12-18 ounces of cooked red meat per week is reasonable, although we feel less strongly about this if the the other criteria above are being met. Processed red meat should be limited to less than 1.7 ounces (50 grams) per day. ​To your questions:

  1. I do not know the correct amount of fats and carbohydrates for you or even Calories, as I don’t know enough about you. The NIH BW planner can be useful to determine energy needs.
  2. Whole grains, fruits, vegetables, legumes, etc. would be my preferred carbohydrate sources for the majority of your meals.
  3. You don’t need simple carbohydrates at any point, but if you wanted them at a particular point, post workout would be fine.
  4. You don’t need to focus your carbohydrate intake around your workout, but having more carbohydrates at that meal is fine too.

-Jordan