Dear Dr. Bell, I do two-a-days 5 days on, one day off. I’m pleased with my workout routine, but I’m trying to perfect my meal planning. I’m currently consuming 100grams of vegetables per day. Is this enough? What is the recommended grams of vegetables per day?
Great question! The Acceptable Macronutrient Distribution Range (AMDR) and Daily Value (DV) for carbohydrates is 45-65% of total caloric intake. The Institute of Medicine (IOM) sets a minimal intake of carbohydrates at 130grams/day. However, this is a result of the brain needing a minimum of 130 grams of glucose/day to maintain normal brain function. This is why some Bodybuilders become forgetful, irrational and moody during the “Carb-Deplete Phase” prior to a competition.
Dietary fiber consumption should be at 38 grams/day for adult men and 25 grams/day for adult women.
The IFPA Recommendation for athletes in training is to consume 65% of total caloric intake in carbohydrates, with no more than 10% of that total in Simple Carbohydrates. Ideally, your Simple Carbohydrate consumption should occur immediately post-intense workouts to aid your body in glucose replacement, recovery and adaption to training.
Specific recommendations on carbohydrate consumption range 5-12 grams of carbohydrate/kilogram of body mass/day. Dependent upon Frequency, Intensity, Time (Volume), Type of training and training goals.
Note: Complex Carbohydrates are vegetables, whole grains, legumes and significant portions of fruit. Simple Carbs are sugars and those foods that turn into sugar rapidly inside the body: White breads, white pastas, cakes, cookies, candies and pies. Therefore, if you are consuming 2,500 calories/day: 65% of 2,500 = 1,625 calories of carbohydrates or approximately 406.25 grams of, Carbohydrates, almost all of which should be Complex Carbohydrates!
For detailed information on training athletes we developed the IFPA Advanced Sports Nutrition Certification. This course will give you everything you need to build the perfect nutrition plan to match your training goals.