Jan. 16, 2012

Ask Trainers: On my high protein/low carb days what should be the ratio of protein to carbs?

On my high protein/low carb days what should be the ratio of protein to carbs? How low should my carbs be? Any suggestions to making sure I keep my fiber intake up on those days?

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Posted in Fitness by talltrainer | 3 Comments

3 Comments "Ask Trainers: On my high protein/low carb days what should be the ratio of protein to carbs?"

Bo says:

January 17, 2012 at 7:45 pm
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Trainer Bo Knows:

If you are attempting to avoid ketosis (a state in which the body does not have enough carbohydrate), you will want to consume at least 60-100 grams of carbohydrate for the day. Higher protein/low carb days may be better on days that you are less active. Protein intake should typically be not much higher than 1-1.5 grams per pound of lean body mass. A person who weighs 200 pounds but has a body fat percentage of 39% only has a lean body mass of 122 pounds. Therefore, their intake should typically be close to 122-183 grams. Anything over this is “filler” calories and are typically not assimilated but must be excreted in stool or converted to fat.

As far as fiber goes, supplementing with a low glycemic fiber like psyllium husk (often found in products like Metamucil) may be one option. Veggies, however, are your best bet. They contain very few sugars and are loaded not only with fiber, but vitamins, minerals, and water.
talltrainer says:

January 23, 2012 at 7:44 pm
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From the desk of the Tall Trainer:

I agree with Bo of course.

The ratio will be variable for different individuals, but you should not go lower than 1:1. You should have at least as many Carbs as protein even on low carb days. These carbs should be coming from mostly vegetables and some fruit. If you are eating lots of this type of food your fiber should actually be quite high.

Does this help?
Chris says:

January 24, 2012 at 1:31 pm
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I agree. Also, on lower carb days, you can take advantage of the lower blood sugar and perform some steady state cardio at a lower intensity. When you have low blood sugar levels and lower insulin levels (due to lower blood sugar) your body will use more stored fat for energy. The intensity should be about a 4-5 out of 10, 10 being the hardest effort. At this level you should be able to keep a conversation going but you are speaking in broken sentences. The session should last anywhere from 30-60 mins.