How much carbohydrates do fitness enthusiasts need per day

Fitness enthusiasts need to adjust their daily carbohydrate intake according to their training intensity and goals. It is generally recommended to consume 3-5 grams of carbohydrates per kilogram of body weight. The main influencing factors include training duration, exercise type, metabolic rate, body fat percentage, and the need for muscle gain and fat loss.

1. Training intensity

After high-intensity strength training or endurance exercise, muscle glycogen consumption is high, and it is necessary to supplement carbohydrates in a timely manner to promote recovery. Strength trainers usually have a higher daily carbon and water demand than aerobic exercise groups, and the proportion of fast carbon can be appropriately increased.

2. Muscle building needs

During the muscle building phase, the intake of carbohydrates can be appropriately increased, combined with protein synthesis in muscle tissue. Supplement easily absorbable carbohydrates such as bananas and white rice within 30 minutes after training, and pair them with whey protein for better results.

3. Weight loss stage

During the weight loss period, the carbon water ratio can be moderately reduced, but it should not be lower than 2 grams per kilogram of body weight for a long time. Prioritize choosing low GI carbohydrates such as oats and brown rice to avoid low blood sugar and muscle loss after training.

4. Metabolic Differences

People with high basal metabolic rates or high daily activity levels have a corresponding increase in carbon and water demand. Due to their higher muscle mass, men typically require 10-15% more carbohydrates per unit weight compared to women.

5. Individual adjustment

requires regular observation of changes in body fat percentage and muscle mass to adjust carbohydrate intake. People who train on an empty stomach in the morning can supplement carbohydrates appropriately, and after night training, the total amount of carbohydrates should be controlled to avoid fat accumulation.

It is recommended to use a step-by-step adjustment method, with an initial benchmark of 3 grams of carbohydrates per kilogram of body weight, and a 5-10% increase or decrease based on weekly changes in body composition. Prioritize obtaining carbohydrates from natural foods such as whole grains, potatoes, and fruits, and avoid consuming refined sugars. The recommended carbon water distribution ratio before and after training is 3:7, and sports drinks can be supplemented on high-intensity training days. Regularly monitor blood ketone and blood glucose levels, and consult a nutritionist if necessary to develop personalized plans. Maintaining sufficient water intake helps with carbohydrate metabolism, with a daily water intake of no less than 30 milliliters of body weight in kilograms.