Q1: How many carbs should I eat per day?
Carbohydrate needs depend on activity level, goals, and total calories. General guidelines: Low activity 25-35% of calories, Moderate activity 40-45%, High activity 45-55%, Very high activity 50-60%. For weight loss, lower carbs (25-35%) may help. For athletes, higher carbs (50-60%) support performance.
Q2: What is the difference between simple and complex carbs?
Simple carbs (sugars) are quickly digested and provide fast energy. Complex carbs (starches, fiber) digest slowly, providing sustained energy. Focus on complex carbs (whole grains, vegetables, legumes) for stable blood sugar and better nutrition. Simple carbs are fine around workouts for quick energy.
Q3: Should I eat carbs before or after workouts?
Both can be beneficial. Pre-workout carbs (30-60g, 1-2 hours before) provide energy. Post-workout carbs (30-90g, within 2 hours) help replenish glycogen and aid recovery. The timing depends on your schedule and preferences. Total daily intake matters more than exact timing.
Q4: Are carbs bad for weight loss?
No, carbs aren't inherently bad for weight loss. What matters is total calories. Low-carb diets can work, but they're not necessary. Many people lose weight successfully with moderate carbs (40-45% of calories). Choose nutrient-dense carbs and control portions.
Q5: How do I calculate carbs from food labels?
Check the "Total Carbohydrates" line on nutrition labels. Subtract fiber (if counting net carbs) and sugar alcohols (if applicable). For net carbs: Total Carbs - Fiber - Sugar Alcohols. Most people can count total carbs, but net carbs may be useful for low-carb diets.
Q6: What are good sources of carbohydrates?
Best carb sources: whole grains (oats, brown rice, quinoa), fruits, vegetables, legumes (beans, lentils), sweet potatoes, whole grain bread/pasta. Limit: refined grains, added sugars, processed foods. Aim for fiber-rich options that provide vitamins and minerals.
Q7: How many carbs per meal should I eat?
Distribute carbs throughout the day. For most people: 30-60g per meal works well. Athletes may need 60-100g per meal. If eating 3-4 meals, divide your daily target accordingly. Larger meals can have more carbs, especially around workouts.
Q8: Do I need carbs if I'm not active?
Yes, but in smaller amounts. Even sedentary people need carbs for brain function and basic energy. However, lower carb intake (25-35% of calories) may be appropriate for inactive individuals. Focus on nutrient-dense carbs rather than eliminating them completely.