weight loss
One
way to know how many carbs you should eat a day is to multiply the calories you
need a day for 0.5 (which would be 50% of total calories) and then divide by 4,
since each gram of carbohydrates are 4kcal.
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Here you have an example on a diet of 2500kcal.
calories
In this case this person should consume 313g of carbs throughout the day.
2. Creatine is guilty of withholding fluids because it has a lot of sodium
evocreFALSO. Creatine is a compound found in our musculature, whose function is
to donate a phosphate group to the glucose and thus regenerate the glycogen
used in training.
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What happens is that carbohydrates, glycogen in this case, retain enough water,
to be exact every gram of glycogen need 3 grams of water, thus if we increase
our reserves of glycogen increase the amount of water needed, so as we see that
aspect of retention is merely an illusion, because when we spend glycogen again
have the same amount of water.