Does Working Out Affect How Many Carbs You Can Consume In A Day?

Working out can affect how many carbohydrates you may eat in a day depending on what you're trying to accomplish with those workouts. Different fitness goals require different levels of carbohydrate consumption. If you're trying to lose weight, for example, you may need to boost your carbohydrate intake only slightly if you work out more. If you're trying to build muscle mass and bulk up, you'll probably need to increase your carbohydrate intake significantly because of your workouts.

Basics

You should attempt to get about 50 to 55 percent of your daily calories from carbohydrate sources, according to the University of California at Los Angeles. If you normally burn about 2,400 calories when you don't work out, then you should aim to consume about 300 g of carbohydrates on those days. If you're working out but aren't trying to lose weight, you should increase your carbohydrate consumption by 20 to 25 g for a moderate workout and up to 50 g or more on days you strenuously work out.

Weight Loss

Even if you're trying to cut calories in an effort to lose weight, you still need carbs to fuel your muscles as you work out. Therefore, keep your carbohydrate intake constant during your workout and weight loss program; cutting back on carbohydrates can interfere with your athletic performance. If you're performing very strenuous workouts -- fast running or high-speed bicycling, for example -- you may even need to increase your carbohydrate intake, along with your overall calories, to maintain your pace. Even as you add calories, you should keep those calories from carbohydrates at 50 to 55 percent of your total calories.

Bulking Up

To build muscle mass, you'll actually need to gain weight, which means adding carbohydrates and calories to your diet. It's a fallacy that you need extra protein to build that extra muscle; in fact, most athletes get enough protein already. You really need extra carbohydrates, in addition to some extra fat, to build muscle through working out. You could gain a pound of muscle a week with an additional 3,500 calories, including about 500 to 600 extra grams of carbohydrates, reports the University of California at Los Angeles.

Considerations

You should always strive for a good mix of healthy carbohydrates, including whole grains, vegetables and fruits, while avoiding the so-called "empty" carb calories found in highly processed foods that include plenty of white flour and sugar. Beans also represent good sources of healthy carbohydrates. Get at least 25 g per day of fiber as well by eating whole grain cereals, pastas and breads.