How much carbohydrates should be consumed daily for fitness

The daily carbohydrate intake of fitness enthusiasts should be adjusted according to their exercise intensity and goals, and it is generally recommended to consume 3-5 grams of carbohydrates per kilogram of body weight. The specific intake is influenced by factors such as training frequency, metabolic rate, body fat percentage, muscle gain and fat loss requirements, and individual differences.

1. Training Intensity

High intensity strength trainers can require 4-5 grams of carbohydrates per kilogram of body weight per day to maintain muscle glycogen reserves. supplementing with fast carbohydrates such as bananas and white bread within 30 minutes after strength training can promote muscle repair. Endurance athletes need to supplement 30-60 grams of easily digestible carbohydrates per hour during prolonged aerobic exercise.

2. Metabolic Characteristics

People with high basal metabolic rates can increase the carbon water ratio appropriately. Insulin sensitive individuals are recommended to choose low GI carbon water such as oats and brown rice. Fitness enthusiasts with insulin resistance should control their carbohydrates to 2-3 grams per kilogram of body weight, and prioritize the use of compound carbohydrates such as whole grains and legumes.

3. Body composition target

During the weight loss period, it is recommended to use the carbon water cycle method, maintain 3-4 grams per kilogram of body weight on training days, and reduce to 2-3 grams on rest days. During the muscle building period, it is necessary to ensure a carbon water intake of 4-6 grams per kilogram of body weight, and promptly supplement the carbon water protein mixture after training. Novice fitness enthusiasts with body fat exceeding 25% can start adjusting from 2.5 grams per kilogram of body weight.

4. Nutritional ratio

Carbon water should account for 40-55% of the total daily calories, and the absorption effect is better when combined with protein in a 1:1 ratio. It is recommended to allocate 50% of the total carbon and water intake for the whole day before and after training, and choose slow carbon options such as sweet potatoes and quinoa for dinner. Vegetarian fitness enthusiasts can meet their needs with plant-based carbohydrates such as whole grain rice and chickpeas.

5. Individual adaptation

Female fitness enthusiasts can increase their daily carbohydrate intake by 20-30 grams one week before their menstrual period. People who are prone to edema need to control refined carbohydrates, with an increase of 15 grams of carbohydrates for every additional hour of exercise time. People with gastrointestinal sensitivity should consume carbohydrates in 5-6 meals to avoid discomfort caused by a single overdose. When fitness enthusiasts choose carbohydrates, they should pay attention to quality rather than simply counting grams. Whole grains, root vegetables, and low sugar fruits should account for more than 80% of the total carbohydrates. It is recommended to record the exercise performance and body fat changes under different carbon and water intake levels for two weeks, gradually finding the optimal range for individuals. At the same time, pay attention to supplementing with vitamin B to help with carbohydrate metabolism and avoid long-term low-carbon diet affecting thyroid function. Before and after training, branched chain amino acids can be combined to improve carbohydrate utilization, but they cannot completely replace staple food intake.