40g of Carbs Per Day
Don’t want to track? Here’s a breakdown to make hitting your carbohydrate goals as easy as humanly possible. Pick a few bullet points from the list and ride the laziness train into the sunset (no tracking app required).
3 items = 120g carbs
4 items = 160g carbs
5 items = 200g carbs
6 items = 240g carbs
7 items = 280g carbs
8 items = 320g carbs
9 items = 360g carbs
10 items = 400g carbs
Carbs are delicious, help fuel workouts, support recovery, and assist in digestion (due to their fiber content).
Carbs are also vital for optimal thyroid and hormone function. For example, insulin and carbohydrates stimulate the conversation of T4 thyroid hormone to active T3 thyroid hormone.
If you love being active and enjoy high-intensity exercise (like HIIT, Spin, CrossFit, Weightlifting, Orange Theory), it’s SO important to eat enough carbs to support your exercise, lifestyle, and activity so you can look/feel damn good!
Anecdotally, I’ve seen that most women seem to need a minimum of ~150-200 grams of carbs per day JUST to support their menstrual cycle and thyroid function. And that may or may not be enough to also support your exercise needs.
I’m 5’3, 120 lbs, and bodybuild 4x/week for 60-75 min via @paragontrainingmnethods and average ~300g carbs daily
Anyway, if you love cheat sheets like this, don’t forget that my nutrition ebook, The Ultimate Guide to Nutrition, Muscle Gain, Fat Loss, & More is absolutely loaded with cheat sheets and helpful nutrition info