How much carbohydrates do you consume per day during exercise

During the fitness period, the daily intake of carbohydrates should be adjusted according to the intensity of exercise and personal goals. It is generally recommended to consume 3-5 grams of carbohydrates per kilogram of body weight. The main influencing factors include training type, metabolic rate, body fat percentage, need for muscle gain or weight loss, and gender differences.

1. Training Type

High intensity strength trainers need more carbohydrates to supplement muscle glycogen, and it is recommended to consume up to 5 grams per kilogram of body weight. Endurance sports such as long-distance running can increase the proportion of fast carbon appropriately, while low-intensity fitness enthusiasts can consume close to the lower limit of 3 grams. Within 30 minutes after explosive power training, it is necessary to replenish easily absorbable carbohydrates in a timely manner.

2. Metabolic rate

People with high basal metabolic rate can increase the carbon water ratio appropriately, and those with thyroid dysfunction need to be guided and adjusted by a doctor. People with larger muscle mass consume glycogen faster during exercise, and their carbon and water requirements are about 20% higher than those with higher fat percentage of the same body weight.

3. For people in the weight loss period with a body fat percentage of over 25%, it is recommended to use a lower intake limit and follow the principle of prioritizing protein. During the muscle building phase when male body fat is below 15% or female body fat is below 22%, the carbon water cycle method can be used to stimulate metabolism in stages.

4. Target Differences

It is recommended to choose low GI carbohydrates during the weight loss period and control the total amount at 3-4 grams per kilogram of body weight, which can be increased to 4-5 grams during the muscle gain period. During the preparation period, athletes will adopt a carbon water filling strategy, and the general fitness population does not need to make extreme adjustments.

5. Gender Differences

Female fitness enthusiasts can increase their slow carbon intake appropriately during the luteal phase due to the influence of hormone cycles. Men's utilization rate of carbohydrates is usually 10-15% higher than women's, but more attention should be paid to controlling refined sugar intake.

During the fitness period, the choice of carbohydrates should mainly be compound carbohydrates, such as low GI foods like oats, brown rice, whole wheat bread, etc., combined with moderate fast carbon supplementation before and after exercise. It is recommended to schedule 50% of the daily carbon and water intake during a 2-hour window before and after training to avoid excessive nighttime intake. Regularly monitor changes in body composition and adjust intake every 2-4 weeks based on training effectiveness. During the weight loss period, women should not consume less than 100 grams of carbohydrates per day for a long time to avoid affecting physiological functions. Fitness enthusiasts should ensure a reasonable combination of carbohydrates, protein, and dietary fiber in every meal, and should not completely cut off carbon or consume excessive amounts.