How many carbohydrates do you eat per meal for fitness

The carbohydrate intake for each meal during fitness should be adjusted according to the intensity of exercise and goals. It is generally recommended to consume 3-5 grams of carbohydrates per kilogram of body weight, with specific reference to training volume, metabolic rate, and weight loss or muscle gain requirements. The carbohydrate demand of fitness enthusiasts is directly related to their exercise expenditure. After high-intensity training, it is necessary to supplement more carbohydrates to restore muscle glycogen, such as consuming 0.8-1.2 grams of carbohydrates per kilogram of body weight after strength training. Aerobic exercise should be adjusted according to the duration. It is recommended to consume 3-4 grams per kilogram of body weight for moderate intensity exercise within 60 minutes, and 5-6 grams for long-distance running or cycling over 90 minutes. During the muscle building phase, it is recommended to increase the carbon to water ratio to 50% -60% of the total daily calories, while during the fat loss phase, it is recommended to control it at 30% -40% and prioritize low glycemic index foods.

In special circumstances, carbon and water intake needs to be adjusted. Patients with diabetes or insulin resistance should consult a doctor to develop a personalized program, usually no more than 30-40 grams of compound carbon water per meal. Ketogenic eaters may limit their carbohydrates to less than 20 grams per day, but they should pay attention to supplementing electrolytes. Women can increase their daily intake of carbohydrates by 50-100 grams a week before their menstrual cycle to alleviate discomfort. Before morning exercise, it is recommended to supplement with 20-30 grams of fast carbon, and after night training, it is recommended to choose slow carbon combined with protein.

It is recommended to distribute carbohydrates to all meals throughout the day, with breakfast and before and after training as key replenishment periods. Choose whole grains such as oats and brown rice, and pair them with appropriate root vegetables. Avoid concentrated intake of large amounts of refined sugars, pay attention to observing body reactions and adjusting proportions, while ensuring a balanced intake of protein and healthy fats. Regularly monitor changes in body fat percentage and exercise performance, and seek guidance from nutritionists when necessary to develop precise carbohydrate cycling plans.