Should fitness be high carbon water or low-carbon water

During the fitness period, the choice of high carbon water or low-carbon water diet should be determined according to the training goals. It is recommended to have an appropriate amount of high carbon water during the muscle building period, and try low-carbon water during the weight loss period. The proportion of carbohydrate intake directly affects exercise performance and body fat changes, and needs to be adjusted in combination with training intensity and physical response.

A high carbon water diet can provide sufficient energy for high-intensity training, especially suitable for people undergoing strength training or long-term aerobic exercise. Moderate intake of carbohydrates before exercise can enhance muscle glycogen reserves and delay the onset of fatigue. During the muscle building period, it is recommended to consume 4-6 grams of carbohydrates per kilogram of body weight per day, and prioritize low glycemic index foods such as oats and brown rice. However, excessive intake may lead to calorie surplus, which in turn increases the risk of fat accumulation. Some people are sensitive to carbohydrates, and a high carbohydrate diet can easily cause postprandial drowsiness or blood sugar fluctuations.

A low-carbon water diet is more suitable for low-intensity trainers who aim to lose weight, with a daily intake of 1-3 grams of carbohydrates per kilogram of body weight. This mode can promote an increase in the proportion of fat supply and improve insulin sensitivity. The ketogenic diet controls carbohydrates to below 50 grams, which has a significant weight loss effect in the short term, but may affect explosive power training performance. Long term strict low-carbon water may lead to muscle loss, metabolic adaptation, and menstrual disorders in women. Adopting a carbon water cycle strategy and supplementing carbon water on high-intensity training days is a compromise solution. Regardless of which mode is chosen, sufficient protein intake should be ensured, ranging from 1.6-2.2 grams per kilogram of body weight. Timely supplementation of carbohydrates and proteins after training is beneficial for muscle repair. It is recommended to choose compound carbohydrates such as sweet potatoes and quinoa. Regularly monitor changes in body fat percentage and muscle mass, and adjust the carbon water ratio based on body feedback. Special groups, such as diabetes patients, should formulate diet plans under the guidance of doctors to avoid damage to health caused by extreme diet.