Nick Bare

Might be just a one hour lift in the gym.

I don't need as many carbohydrates that day.

But on days like today, where I ran nine miles in the morning and then a strength training session in the afternoon, I'm going to have to consume more calories and more carbohydrates to fuel those training sessions, replenish muscle glycogen, and to set me up for success the following days in terms of performance, recovery, physically and mentally.

But identifying how many carbohydrates you actually need, these ballparks are a great place to get started.

But feel free to experiment.

Increase your carbs over time and see how you feel.

You might find that you drastically have more energy.

You feel better.

Your bowel movements are better.

You sleep better.

You have less stress, less anxiety.

Or you might

be a better responder to lower carbohydrates, higher fat, and just see what works best for you.

Like I said in the beginning of this episode, we are all unique and we all require a different type of diet with different ratios of fats and carbohydrates.

That's the fun part.

Find what works best for you, but you can use these ballparks to get started.

Now, carbohydrate consumption for aerobic,

versus anaerobic exercise, endurance versus strength is pretty significantly different.

Intensity determines the fuel substrate required.

Intensity, intensity, intensity.