How many carbohydrates are suitable for fitness

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

1. Type of Exercise

High intensity strength training or endurance exercise require an increase in carbohydrate intake, such as iron lifting, long-distance running, etc. These types of exercises consume muscle glycogen quickly, and appropriate supplementation can help maintain athletic performance. It is recommended to choose slow absorbing carbohydrates such as whole grains and potatoes, and to supplement with appropriate amounts of fast carbohydrates before and after training.

2. Training duration

If a single training session exceeds 1 hour, it is necessary to supplement 1-2 grams of carbohydrates per kilogram of body weight in advance. Long term aerobic exercise can supplement 30-60 grams of easily digestible carbohydrates per hour, such as bananas, sports drinks, etc., to prevent hypoglycemia and muscle breakdown.

3. Body weight base

People with higher body weight have higher basal metabolism, which can be calculated as 3-5 grams of carbohydrates per kilogram of body weight, but the proportion should be appropriately reduced during the weight loss period. People with lighter body weight can increase their muscle mass to 5-7 grams per kilogram of body weight, with a focus on the pre - and post training periods.

4. Metabolic Differences

Insulin sensitive individuals can increase their carbon to water ratio appropriately and prioritize consuming low glycemic index foods such as oats and brown rice. Individuals with insulin resistance need to control refined carbohydrates, delay sugar absorption with dietary fiber, and if necessary, use carbohydrate cycling.

5. Target Adjustment

The weight loss period can reduce carbohydrates to 30% -40% of total calories, which should be concentrated during the training period; During the muscle building period, it is necessary to ensure sufficient carbohydrates to promote glycogen recovery. Before bedtime, slow-release carbohydrates such as casein mixed with oats can be supplemented to reduce muscle breakdown. Fitness enthusiasts should regularly monitor changes in body fat percentage and muscle mass, and dynamically adjust their carbon and water intake. Prioritize the use of composite carbohydrates, combined with high-quality protein and healthy fats, to avoid consuming high-fat foods immediately after training that may affect absorption. Patients with special physique or diabetes need to develop personalized programs under the guidance of nutritionists, and pay attention to supplement electrolytes and water before and after exercise.