By: Kathy Jordan, MS, RD, LDN, CPT, CTA

Fact: Carbs have gotten a bad rap over the past few years but the reality is without carbohydrates, your body will have to burn protein for energy - a very inefficient way to stay fueled and pumped. Carbohydrates are the chief source of fuel for your muscles (and your brain) during workouts. Sure endurance athletes need more carbohydrate than body builders, but you still need at least 45% of your calories coming from carbs to have the energy you need to not only to get through your workout but to maximize strength and muscle gains.1 Carbohydrates provides energy and spares protein to do its job of supplying amino acids to build and repair muscles. The average active adult female needs about 2,000 to 2,200 calories per day and the average active adult male needs around 2,400 - 3,000.2 So that means 900 - 980 calories from carbohydrate or 225 - 250 grams per day for women who weight train. Similarly men would need 1080 - 1350 calories from carbohydrate or 270 - 240 grams per day. These amounts will vary based on a number of factors including: your height, weight, body composition, age, intensity and frequency of workouts and level of conditioning.

Food Item Serving size Carbohydrate Protein calories
Starchy Foods: bread, oatmeal, rice, starchy vegetables such as potato, corn 1 slice, 1/2 roll or small bagel, ½ cup rice potato 15 g 3 g 80
Fruits ½ - ¾ cup or one small fruit 15 g 0 g 60
Vegetables ½ cup cooked, 1 cup raw 5 g 2 g 25
Non Fat Milk 8 oz. 12 g 8 g 90
Meats, cheese, eggs 1 oz, I whole egg or 2 egg whites 0 g 6-7 g 35-100 depending on fat content
Fats: butter, mayo, oils, salad dressings 1 oz, I whole egg or 2 egg whites 0-2 0-2 45-100

For a more complete guide to carbohydrates and protein contents of foods by category go to http://www.med.umich.edu/1libr/aha/aha_exchlisa_crs.htm. Check labels of processed foods such as flavored yogurt, granola bars, boxed cereals as fiber, sugar and total carbohydrate contents vary widely.

1 Benardot, D. Advanced Sports Nutrition. Human Kinetics. Champaign, IL USA. 2006 p 13.

2 Institute of Medicine. Dietary Reference Intakes. Food and Nutrition Board, Washington DC, National Academy Press, 2002.