A low-carbohydrate diet suits a sedentary, overweight person. But what about athletes and recreational lifters who train regularly in the gym? They can allow themselves considerably more carbohydrates even during a fat-loss phase — and that’s not a contradiction, but a logical consequence.
Why athletes tolerate more carbohydrates
It comes down to insulin sensitivity. The lower your body fat percentage and the more regular your resistance training, the better your body handles carbohydrates. Muscle cells pull in glucose more efficiently, glycogen stores replenish faster, and most of the carbohydrate you eat goes toward energy and recovery rather than fat storage.
For someone who is sedentary and has poor insulin sensitivity, the story is the opposite. Their cells respond sluggishly to insulin, glucose circulates in the blood for longer, and most of the food is directed into fat tissue. In that case, a low-carbohydrate approach works as a therapy-like tool — it keeps insulin spikes in check and gives the cells time to restore their sensitivity.
The same diet doesn’t suit everyone equally. And, more importantly, the needs of the same person change over time. If you start out overweight and get into good shape within half a year, the strict low-carbohydrate plan that suited you at first is no longer the best choice. Your insulin sensitivity has improved, your training load has grown and your body wants more fuel.
How many carbohydrates athletes need per day
The range is wide — studies and practice talk about 2–7 grams per kilogram of body weight per day. That’s not a contradiction; it reflects how different people and their training loads are.
- 5–7 g/kg — for someone with good insulin sensitivity and low body fat who trains with high volume and intensity and wants to build muscle mass or maintain performance. For an 80 kg athlete, that comes to 400–560 g of carbohydrates per day.
- 3–5 g/kg — the middle range for a recreational lifter who does weight training two or three times a week and wants to work on body recomposition.
- 2–3 g/kg — suits someone with modest physical activity whose insulin sensitivity isn’t yet at its best and whose goal is to lower body fat percentage.
Rule of thumb: the leaner and more active you are, the higher in the range you go. The more overweight and sedentary, the lower.
Athletes on a diet: practical tips
You won’t find the right amount in a table — you have to find it by experimenting. But not by jumping from 250 grams to 500 grams in a single day.
Pick a starting amount based on your body weight and training load. Stick with it for two to three weeks and watch the results — in the mirror, on the scale, in the gym. If your body fat percentage isn’t dropping or is moving the wrong way, adjust by 10–20%. From 250 grams, that means 25–50 grams less or more, not a change of half in a single day.
What to monitor over the weeks:
- Body weight and your reflection in the mirror — are they moving gradually in the desired direction?
- Training strength — are you holding on to your weights, or are they slipping?
- Energy and sleep — is everyday life suffering, or are you coping fine?
- Glycogen fullness — do your muscles look full or flat during training?
If all four points are green, the amount is right. If one or two are lagging, it’s time to move the numbers.
One more thing: carbohydrate timing. Most of them should come around your training — before and after your workout. That’s when muscles are most receptive and insulin sensitivity is at its highest. A morning bowl of oat flake porridge and an evening carbohydrate-rich meal are far more beneficial for an active trainee than for a sedentary office worker who won’t be moving anywhere for the next hour.
FAQ
Is a keto diet suitable for an athlete during fat loss?
It works for some, but not for most. High-intensity resistance training relies mainly on glycogen — and that store runs down quickly without carbohydrates. The result: strength drops, training volumes shrink and recovery takes longer. For endurance athletes the story is different, but even there keto requires a long adaptation period.
How do I know whether my insulin sensitivity is good?
Direct markers (HOMA-IR, fasting glucose, fasting insulin) can be obtained from a blood test. Indirect signs: low body fat percentage, regular resistance training, and stable energy throughout the day without carbohydrate crashes. If you don’t sink into the couch right after a big meal, your sensitivity is probably fine.
Do I need to change my carbohydrate amount as my body fat percentage drops?
Yes, and more likely upward. The closer you get to your target shape, the better your body handles nutrients, and the less sense it makes to force calories down. Doing the opposite works against your own progress — too little food at a high training volume leads to muscle loss and a plateau, not to better shape.
Article originally from: www.t-nation.com
Translated by Janar Rückenberg
Come and train! ArtGym
