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-   -   How many carbs? (http://www.catalystathletics.com/forum/showthread.php?t=5240)

john smith 03-13-2010 04:58 AM

How many carbs?
 
When eating low carb paleo, what is a reasonable amount of carbs to limit oneself to in order to achieve ketosis? I've heard ~60 grams for the average size male, but I find it hard to consume enough calories while only consuming 60 grams of carbs per day. Maybe I'm just choosing the wrong foods.. Any thoughts on this would be helpful. Thanks.

Darryl Shaw 03-13-2010 05:55 AM

Depending on their activity level an athlete needs 6-10g of CHO per kg per day.

If you want to achieve that level of CHO intake while following the Paleo Diet eat more starchy roots vegetables and fruit.

Derek Weaver 03-13-2010 07:10 PM

Quote:

Originally Posted by john smith (Post 72617)
When eating low carb paleo, what is a reasonable amount of carbs to limit oneself to in order to achieve ketosis? I've heard ~60 grams for the average size male, but I find it hard to consume enough calories while only consuming 60 grams of carbs per day. Maybe I'm just choosing the wrong foods.. Any thoughts on this would be helpful. Thanks.

Why do you want to induce ketosis? Regardless of the athlete, ketosis will eventually develop when intake is under 100 grams of CHO/day.

I think there are some benefits to ketosis at times, but if you want to actually be strong and perform well I would not encourage this.

Darryl's #'s work out to ~2.7-4.5 grams/lb per day. That's fairly high.

If you are merely trying to maintain weight, a decent place to start is something like 1.5 grams of carb/lb, 1 gram of protein/lb, .5 grams of fat. 2900 caloris/day is equal to approximately BW x 15- a good starting point for maintenance. (In this case BW X 15 = 3000, close enough)

For a 200 lb person we've got 300 CHO, 200 PRO, 100 Fat
Adjust intake of macros up or down from there.

john smith 03-13-2010 11:40 PM

Derek,
Thank you, your response is helpful. I am fairly new to paleo but ive been reading Robb Wolf's website and the Catalyst forums and I was under the impression that you want to achieve ketosis so that your body starts using fat, instead of carbs, as energy which would in turn lead to better body composition and performance. My goal is to pretty much maintain my bodyweight of ~165lb and just improve strength and anaerobic performance. My current workout schedule is comparable to crossfit football--some strength work and 4-5 metcons a week. So your saying inducing ketosis may prevent me from improving?

Derek Weaver 03-14-2010 12:01 AM

What I'm saying is that in terms of fat loss, ketosis doesn't matter.

There are benefits to be sure, but if you want to improve performance and improve with your metabolic work, then it's the opposite of what you want to do.


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