How many carbohydrates should I eat after exercising

The intake of carbohydrates after fitness should be adjusted according to the intensity of exercise and individual needs. It is generally recommended to supplement 1-1.2 grams of carbohydrates per kilogram of body weight. The main influencing factors include exercise duration, exercise type, body weight, metabolic rate, and weight loss or muscle gain goals. The core purpose of supplementing carbohydrates after fitness is to restore muscle glycogen reserves, and the best effect is achieved within 30 minutes after moderate to high-intensity exercise. Endurance training such as long-distance running and cycling should be supplemented according to the upper limit, while strength training can be appropriately reduced. People with a larger weight base can choose to approach the lower limit of the recommended range, while those with higher metabolic rates or those who need to increase muscle mass can increase it as appropriate. During the weight loss period, the total amount can be divided into two stages before and after exercise, with a small amount of supplementation to maintain endurance before exercise and the majority of supplementation after exercise.

In special circumstances, it is necessary to adjust the carbon water intake strategy. Diabetes patients should give priority to low glycemic index foods and strictly control the total amount to avoid blood sugar fluctuations after exercise. If ketogenic eaters have not fully adapted to the fat supply mode, they can supplement a small amount of carbohydrates after exercise to prevent hypoglycemia. People with weak gastrointestinal function should choose easily digestible carbohydrates such as bananas and white bread to avoid burdening themselves with high fiber foods. People with insulin resistance are recommended to consume protein together to slow down the absorption of carbohydrates.

Carbon water supplementation after exercise should be coordinated with a full day diet plan to avoid excessive intake in a single session. Priority should be given to selecting compound carbohydrates such as whole grains and potatoes, combined with an appropriate amount of protein to promote absorption. Avoiding dependence on refined sugar for rapid supplementation and immediately stopping activity may lead to fat accumulation. It is recommended for long-term exercise enthusiasts to regularly monitor changes in body fat percentage and muscle mass, and dynamically adjust the carbon water ratio. If there is sustained fatigue or decreased athletic performance, it is necessary to consider whether there is insufficient intake of carbohydrates or an imbalance in nutritional balance. If necessary, consult a professional nutritionist to develop a personalized plan.