How much carbohydrates should be consumed for fitness

The daily carbohydrate intake of fitness enthusiasts should be adjusted according to exercise intensity, weight, and goals. It is generally recommended to consume 3-7 grams per kilogram of body weight. The main influencing factors include training frequency, metabolic type, need for muscle gain or fat loss, exercise duration, and individual tolerance.

1. Training frequency

The population who engage in moderate intensity training 3-4 times a week should consume 3-5 grams of carbohydrates per kilogram of body weight. The exercise consumption of this group of people is relatively controllable, and controlling the carbon water ratio appropriately can help maintain body fat percentage. After strength training, it can be supplemented with fast carbon such as bananas to help restore muscle glycogen.

2. Metabolic type

Individuals with high basal metabolic rate or lean constitution usually have better tolerance to carbohydrates, which can be appropriately increased to 5-6 grams per kilogram of body weight. Insulin sensitive individuals should choose low glycemic index (GI) carbohydrates such as oats, sweet potatoes, and other slow carbohydrates to avoid drastic fluctuations in blood sugar that can affect fat metabolism.

3. Muscle building needs

Strength trainers who aim to increase muscle mass are recommended to use the carbon water cycle method, with a daily intake of 6-7 grams per kilogram of body weight. The focus is on supplementing before and after training, and white rice can be chosen in combination with whey protein to promote protein synthesis and glycogen excess recovery.

4. Weight loss requirements

It is recommended to control the weight loss period at 3-4 grams per kilogram of body weight, and prioritize obtaining dietary fiber from vegetables and fruits. By using the post carbohydrate method, the main carbohydrate intake is arranged after training, which can ensure athletic performance and accelerate fat breakdown. Ketogenic eaters need to gradually adjust their adaptation period.

5. Exercise duration

Endurance athletes or those who train for more than 90 minutes per session should supplement 30-60 grams of easily digestible carbohydrates per hour. Glucose gel or sports drink can be selected during exercise to prevent fatigue caused by depletion of glycogen in liver. Extreme sports such as marathons require glycogen loading in advance.

Fitness diet requires dynamic adjustment of carbon water ratio and regular monitoring of body fat and muscle changes. Suggest pairing high-quality protein and healthy fats, such as chicken breast with brown rice and avocado. Avoid long-term extreme low carbon emissions, which may cause problems such as training fatigue and menstrual disorders. Within 30 minutes after exercise is the window period for supplementation, and high GI carbohydrates combined with protein can be prioritized to promote the best recovery effect. Pay attention to observing body feedback in daily life, and adjust nutritional structure in a timely manner if dizziness or overeating tendencies occur.