How much carbohydrates are suitable for each meal in fitness

The carbohydrate intake for each meal during fitness should be adjusted according to the intensity of exercise and body weight. Generally, it is recommended to consume 3-5 grams of carbohydrates per kilogram of body weight. Specific factors such as training goals, exercise duration, and metabolic rate can be referred to. When aiming to increase muscle mass, the intake of carbohydrates can be appropriately increased to 4-5 grams per kilogram of body weight. High intensity strength training consumes a large amount of muscle glycogen, and supplementing sufficient carbohydrates can promote protein synthesis and avoid muscle breakdown. It is recommended to choose low glycemic index staple foods such as brown rice and oats, and supplement them with fast carbon such as bananas within 30 minutes after training to accelerate recovery.

2. Weight loss requirements

It is recommended to control the weight loss period at 2-3 grams of carbohydrates per kilogram of body weight, and prioritize high dietary fiber compound carbohydrates such as sweet potatoes and whole wheat bread. Appropriately reducing the carbon water ratio can stimulate the body to mobilize fat for energy supply, but it is necessary to ensure that the daily intake of carbon water is not less than 100 grams to avoid a decrease in basal metabolism. Arrange the main intake of carbohydrates before and after training, and supplement with vegetables and protein during other periods.

3. Endurance Training

Long term aerobic exercise participants should supplement with 5-7 grams of carbohydrates per kilogram of body weight, and glycogen filling method can be used before continuous exercise such as marathon. Add 30-60 grams of easily absorbable carbohydrates such as juice and energy gel every hour during exercise to maintain blood sugar stability. Within 2 hours after training, replenish carbohydrates at a rate of 1.2 grams per kilogram of body weight, combined with protein to repair muscle micro injuries.

4. Interval Training

After interval training such as HIIT, the carbon water demand is between strength and aerobic, and it is recommended to consume 3-4 grams per kilogram of body weight. After exercise, supplement with a ratio of 3:1 carbon water to protein, such as pairing chicken breast with quinoa. Consume low-fat carbohydrates such as blueberries 2 hours before training to avoid gastrointestinal discomfort during exercise.

5. Individuals with special constitution

insulin resistance should choose low GI carbohydrates and reduce their intake by 1-2 grams per kilogram of body weight. Women can increase their intake of carbohydrates by 10-15% one week before their menstrual period to alleviate discomfort. Middle aged and elderly fitness enthusiasts should pay attention to the balance between carbohydrates and dietary fiber, and pair each meal with legumes or mushroom foods to slow down sugar absorption.

Fitness diet requires dynamic adjustment of carbon water ratio, regular monitoring of body fat and exercise performance. To avoid long-term extreme low carbon consumption, women should not consume less than 130 grams of carbohydrates per day to prevent endocrine disorders. There may be a 20-30% difference in carbohydrate intake between training days and non training days, and refined carbohydrates should be reduced appropriately on rest days. When cooking, low-fat methods such as steaming are used, and vegetables rich in chromium such as broccoli are paired to help with sugar metabolism. If there is sustained fatigue or decreased exercise ability, it is necessary to promptly evaluate whether the nutritional structure is reasonable.