Carbs and fats, a case of one or the other?

[Babyfaced Assassin]

Is it a case of one or the other with carbs and fats?

I mean i cant function well without carbs and due to my high intsensity training i cant even afford to have a period of adaptation (although i tried 4 months on a straight keto once and it cost me a place on the fight squad)

Well anyway since reading alot about fats and diets i've realised tehre are benefits to eating fats. Since upping my carbs recently to around 40-50% on MR X's reccomendations, ive felt alot better in training but im not sure if im getting enough fat

So just how much fat is enough and when is the best time to take it?

Is it a case where you go higher on carbs you have to go lower on fat and vice versa or is tehre a happy medium?
(more isocaloric?)

If a more isocaloric diet can work, how much carbs and fats can u mix in one meal?

Thanks

 

[STEP OFF]

depends on how much protein you want to take. if you're taking 40% carbs, you'll wanna take 40%protein, 20% fat . high fat diets usually only work when you lower your carbs, but that may not be the best option for you since you're training 4-5hrs/day

 

[Mr.X]

Is it a case of one or the other with carbs and fats?

I mean i cant function well without carbs and due to my high intsensity training i cant even afford to have a period of adaptation (although i tried 4 months on a straight keto once and it cost me a place on the fight squad)

Well anyway since reading alot about fats and diets i've realised tehre are benefits to eating fats. Since upping my carbs recently to around 40-50% on MR X's reccomendations, ive felt alot better in training but im not sure if im getting enough fat

So just how much fat is enough and when is the best time to take it?20% of fat in your diet can be enough, even 10% w/ 100% EFAs and monos would do you well; one of the best times is before bed due to low blood sugar (low insulin) and the possiblity of long-term insulin sensitivy increase - makes it a particulary intersting way to take fat before bed

Is it a case where you go higher on carbs you have to go lower on fat and vice versa or is tehre a happy medium?yes basically, to keep fat gains off you need to lower the fat+carb intake - eliminate overeating of fat w/ carbs and the insulin spikes wont bother you too much since you're an endurance athlete
(more isocaloric?)

If a more isocaloric diet can work, how much carbs and fats can u mix in one meal?it really depends on the ratios you use; you can probably mix a lot if you're weight is higher

Mr.X