Is it better to eat carbohydrates or not to eat carbohydrates for fitness

Whether to consume carbohydrates during the fitness period depends on the training goals and physical condition. It is recommended to supplement carbohydrates reasonably during the muscle building period, and control them appropriately during the fat loss period, but not completely cut them off. The intake of carbohydrates is closely related to factors such as training effectiveness, energy supply, and muscle recovery. After strength training or high-intensity interval training, fitness enthusiasts consume a large amount of muscle glycogen reserves. supplementing with an appropriate amount of carbohydrates at this time can help promote muscle glycogen recovery and improve subsequent training performance. Whole grains, potatoes, and other low glycemic index carbohydrates can provide sustained energy and avoid drastic fluctuations in blood sugar levels. During the muscle building period, consuming 4-6 grams of carbohydrates per kilogram of body weight per day can ensure protein synthesis efficiency and prevent muscle breakdown. Supplementing with easily digestible carbohydrates such as bananas and oatmeal 1-2 hours before exercise can improve training endurance. Low carbon water intake is more suitable for people whose main goal is to lose weight, but long-term daily carbon water intake below 50 grams may lead to metabolic adaptation, training fatigue, and other problems. Ketogenic diet should be accompanied by professional guidance. Ordinary fitness enthusiasts use the carbon water cycle method for safety, which means supplementing carbon water after high-intensity training and reducing intake on rest days. Completely cutting off carbohydrates can affect thyroid function and women may experience menstrual disorders. It is recommended to choose carbohydrates rich in dietary fiber such as broccoli and brown rice during the weight loss period, and to control the daily total calorie deficit within a reasonable range.

Fitness diet should maintain a balanced intake of protein, carbohydrates, and fats, and dynamically adjust the carbohydrates ratio according to training intensity. Supplementing with a combination of carbohydrates and protein within 30 minutes after exercise, such as pairing mixed grain rice with chicken breast, can promote recovery and avoid fat accumulation. Regularly monitor changes in body fat percentage and muscle mass, adjust dietary plans in a timely manner, and consult professional nutritionists if necessary to develop personalized carbohydrate intake plans.