How many carbohydrates should I supplement in a day for fitness

The daily carbohydrate intake of fitness enthusiasts should be calculated based on the intensity of exercise and body weight, and generally 3-5 grams should be supplemented per kilogram of body weight. High intensity trainers can increase their training appropriately, while the weight loss period population should be controlled within the lower limit range.

Carbohydrate supplementation after fitness is crucial for restoring muscle glycogen. Consuming easily absorbable carbohydrates within 30 minutes after strength training can promote protein synthesis. It is recommended to choose fast carbohydrates such as bananas and white bread. After aerobic exercise, it is suitable to pair it with slow carbohydrates such as oats and brown rice to maintain blood sugar stability. A person who weighs 70 kilograms and gains muscle needs about 210-350 grams of carbohydrates per day, which can be distributed to three meals and before and after training. Female fitness enthusiasts usually calculate based on 2-4 grams per kilogram of body weight due to differences in basal metabolism. Long term low-carbon diet may cause training fatigue and muscle loss, but excessive supplementation can lead to fat accumulation.

In special circumstances, carbon and water intake needs to be adjusted. Diabetes patients should choose low glycemic index food and strictly control the total amount when exercising, and monitor blood sugar when necessary. During the adaptation period of ketogenic diet, there may be a decrease in exercise ability, which needs to be gradually adjusted. The metabolic rate of middle-aged and elderly fitness enthusiasts decreases, and the proportion of refined carbohydrates can be appropriately reduced. Pregnant women should ensure at least 175 grams of carbohydrates per day during exercise to maintain fetal development. Individuals with gastrointestinal diseases should avoid consuming high fiber carbohydrates before and after training to prevent indigestion.

It is recommended that fitness enthusiasts dynamically adjust their carbon and water intake based on changes in body fat percentage and training performance, prioritizing the use of compound carbohydrates such as whole grains and potatoes, and avoiding the addition of sugary foods. Combining high-quality protein and healthy fats can improve nutrient utilization, and regular body composition testing can more accurately grasp needs. Timely supplementation of electrolytes and water balance after exercise is equally important. If necessary, consult a nutritionist to develop a personalized plan.