Tag: High carb diet

Dietary Guidelines for Americans suggest that carbohydrates should make up 45% to 65% of your total daily calories, but what does that mean in grams, and when does an intake become considered 'high' carb?

According to a study published in the *American Journal of Physiology*, a carbohydrate-electrolyte solution can lead to faster and more efficient fluid absorption than water alone. While this may seem surprising, the myth that carbohydrates dehydrate you stems from a misunderstanding of how the body stores and utilizes water.

According to the USTA, carbohydrates are a crucial source of fuel for tennis players, and pasta is a prime example. So, do tennis players eat pasta? Absolutely, this staple food is a cornerstone of many athletes' nutritional strategies, used to provide sustained energy for long matches and aid in post-game recovery.

According to the International Society of Sports Nutrition, marathon training can require between 2,000 and 7,000 calories per day, depending on training intensity. A marathoner's diet is carefully structured around this immense energy demand, focusing on proper fuel timing and optimal nutrient ratios for performance and recovery.

The Dietary Guidelines for Americans generally recommend that 45% to 65% of your total daily calories come from carbohydrates, meaning a 'high' intake is a relative concept that can vary significantly from person to person. Factors such as activity level, individual health, and fitness goals can all influence what constitutes a high-carb diet for you.

Eliud Kipchoge, the legendary marathoner, logs approximately 220 kilometers weekly in training, a regimen fueled by a remarkably simple, traditional Kenyan diet. Known as the Kipchoge diet, this approach emphasizes locally sourced, unprocessed foods, with a heavy focus on carbohydrates to sustain peak endurance performance.

While carbohydrates are the body's primary source of energy, excessive intake—especially of refined carbs—can lead to several adverse health effects over time. It is not just about the quantity of carbs, but also the quality, with highly processed options contributing most to negative outcomes.

A 2004 study found that elite Kenyan runners get a staggering 76.5% of their daily calories from carbohydrates, highlighting the central role of carb-heavy nutrition. This simple, consistent, and unprocessed approach is key to understanding what Kenyan and Ethiopian runners eat to fuel their incredible athletic performance.

According to a 2018 review published in *Science*, experts have largely moved past the 'diet wars' debate and agree that the quality of fat and carbohydrate sources matters more than the specific ratio. The best approach for health and weight management is less about a universal formula and more about individual needs and quality food choices.

A 2022 meta-analysis found that low-carb diets can be more effective for short-term weight loss than non-carb restrictive diets, yet long-term results often show minimal difference between balanced approaches when calories are controlled. This disparity fuels the long-standing debate over whether cutting carbs is the superior strategy for sustainable weight loss.