Can you scale up carbs with calories (for health, not weight loss)

(Jason Donohoe) #1

I am looking for thoughts on how much carbohydrate and protein are OK on a high calorie diet. Are the daily carb and protein amounts an absolute number or a sliding scale based on total calories?

I have recently upped my caloric intake to encourage increased lean muscle gains. I am struggling to hit my calorie target while keeping carbs and protein within ‘recommended’ levels. I have recently increased my daily intake to 3500 calories. My macros are C 8% (68g) P 19% (170g) and F 73% (281g). The carbs are from leafy greens, broccoli/cauliflower and nuts (and the little bit from the cream in my coffee…). This is divided into 3 roughly equal (calories and macros) meals in an 8 hour eating window.

If I am checking blood ketones to see how my body is reacting to this how should I time the check in relation to fasting, exercise and eating?

FWIW I embrace the keto lifestyle for health and performance, not for weight loss. I am very much an ectomorph and exercise 6 to 7 days per week.

Thank you in advance for any thoughts or comments.

Jason

(Allie) #2

Best to count actual grams rather than percentages for this very reason.

(VLC.MD) #3

If you are exercising, I am sure you can scale up the carbs.
How much ?
And for you ?
Just keep checking your blood ketones and see what is working for your body.

(Jason Donohoe) #4

Thanks for the input. I am exercising 6 to 7 days per week. Lifting in the gym. A lot of higher intensity circuits.

Checked ketones last night and was down at 0.2. I think I will plan a day with multiple checks and see what it looks like.

I have read/heard that very fat adapted athletes have lower blood ketone levels because they are being used efficiently. Thoughts?

Jason

(Allie) #5

What time of day did you test? Mine are always really low after gym.

(Jason Donohoe) #6

It was quite late - approximately 1am (I work shifts). Gym was at 9am that day and last meal at 7pm.