Being active means you will need to fuel up with carbohydrates to keep the body running. Its no different than driving your car, as you step on the accelerator the gas you burn goes up. Carbohydrates help satisfy the immediate needs of energy during activity.
How do we determine what is the right amount of carbohydrates to eat? First we must look at the intensity of the exercise you are doing.
Low intensity activity defined as a rate of perceived effort of “4” and less on a scale from 1-10, a heart rate of zone two and less and an intensity factor of ones thresholds of < 70%. This would be very light exercise in general and walking and up to a light jog/run would suffice.
Moderate intensity activity; defined as a rate of perceived effort of “5-6”, a heart rate of zone three and less and an intensity factor of ones thresholds of < 87%. This would be a spirited run effort, hilly bike ride or steady effort of any type of activity.
High intensity activity; defined as a rate of perceived effort of “6+”, heart rate of zone three + and up to threshold heart rate, and intensity factor of ones thresholds of >88%+. This would be a spirited run effort, hilly bike ride or steady effort of any type of activity.
Use the table below to refine your carbohydrate consumption based on your body weight and intensity of exercise.
FAQ’s about the sliding scale of carbohydrate demands
“Shouldn’t I fast during low intensity sessions or skip carbohydrates at all? I have heard that consuming carbs before a workout can be bad for metabolic efficiency and leaning out.” Answer; The benefits of consuming carbohydrates during activity help us to have a better output in our activities and can lead to a higher burn rate overall. Fasting sessions can be entertained on a limited basis during phases of weight loss. The actual accrued benefits from parsing out carbs during activity have not shown to be materially significant towards metabolic efficiency and or enough to warrant a “bad workout” due to insufficient fueling.
“Won’t I gain weight if I eat this much carbohydrate during my activity”
Answer; No, your ability to lose weight is centered on many factors. You burn more calories during exercise than you can consume. In most cases weight gain or loss strategies happen post activity.
"How would I know if I am being successful at taking in the right amount of carbohydrates?
Answer; Your energy level should be higher during your activities. To the point you feel good and have adequate ability to perform.
“What if I cannot consume the amounts listed?”
Answer; There is no need to force in carbohydrates if your body cannot absorb them, you will know you are eating too much or a bad combination of nutrition if you are experiencing “sloshing” or other gastro intestinal distress. Experimenting with different carbohydrate nutrition can help to enhance gastric emptying rates.