How many carbohydrates are better for fitness

The intake of carbohydrates during fitness should be adjusted according to exercise intensity and goals, and it is generally recommended that the daily intake account for 40% to 60% of the total calories. The main influencing factors include exercise type, training duration, metabolic rate, body fat percentage, and the need for weight loss and muscle gain.

1. Type of Exercise

High intensity strength training or endurance exercise requires an increase in carbohydrate intake to replenish muscle glycogen reserves. For example, after weightlifting, long-distance running, and other sports, the carbon to water ratio can be appropriately increased to 50% to 60%. Low intensity exercises such as yoga or walking can be reduced to around 40% to avoid excessive calorie intake.

2. Training duration

If a single training session exceeds 1 hour, it is recommended to supplement sufficient carbohydrates in advance. It is recommended to consume 30 to 50 grams of slow carbon, such as oats or whole wheat bread, 1 to 2 hours before training. Short term high-intensity interval training can reduce the intake of carbohydrates before training and focus on supplementing after training.

3. Basic metabolic rate

Those with high basal metabolic rate can appropriately increase the carbon water ratio to help maintain energy balance. Men or individuals with high muscle mass typically require more carbohydrates to support their metabolic needs, while women or those with low resting metabolism need to control their total carbohydrates to avoid fat accumulation. When the body fat percentage exceeds the healthy range, the intake of carbohydrates should be controlled below 40%, and low glycemic index foods such as brown rice and quinoa should be prioritized. When the body fat percentage is low and the goal is to increase muscle mass, it can be increased to 50% to 60%, combined with high-quality protein to promote muscle synthesis.

5. Fitness Goal

During the weight loss period, it is recommended to use the carbon water cycle method. The intake on training days can be increased to 45% to 55%, and on rest days it can be reduced to around 35%. During the muscle building period, it is necessary to maintain a stable supply of carbohydrates, with a daily intake of no less than 50%, and pay special attention to fast carbon supplementation within 30 minutes after training.

During the fitness period, the selection of carbohydrates should mainly focus on complex carbohydrates, such as whole grains, potatoes, and beans, avoiding refined sugars and overly processed foods. At the same time, a balanced intake of protein and healthy fats should be combined, and electrolytes should be replenished promptly after training. It is recommended to adjust the carbon water ratio based on physical sensation. If fatigue or decreased exercise performance occurs, the intake can be appropriately increased. If weight gain is too fast, it needs to be reduced. Regularly monitor changes in body composition and consult a nutritionist if necessary to develop personalized plans.