Should I eat more carbohydrates or less carbohydrates for fitness

The intake of carbohydrates during fitness should be adjusted according to training goals and stages. During the muscle building phase, carbon and water intake can be appropriately increased, while during the weight loss phase, the total carbon and water intake should be controlled but not completely withdrawn. The muscle building stage requires sufficient carbohydrates to support high-intensity training and muscle synthesis. Strength training consumes a large amount of muscle glycogen. Moderate supplementation of fast carbohydrates such as rice and bananas can help with recovery after training, while slow carbohydrates such as oats and sweet potatoes can maintain blood sugar stability. It is appropriate to consume 4-6 grams of carbohydrates per kilogram of body weight per day, and half of the total carbohydrates can be replenished before and after training. However, it is important to choose low GI staple foods to avoid fat accumulation, while ensuring that the protein intake ratio is not less than 30% of total calories.

During the weight loss period, the intake of carbohydrates is usually controlled at 2-4 grams per kilogram of body weight, and high fiber composite carbohydrates such as brown rice and whole wheat bread are preferred. Completely cutting off carbon may lead to a decrease in basal metabolism and training fatigue. It is recommended to adopt the carbon water cycle method, increase the carbon water ratio appropriately on high-intensity training days, and reduce refined carbon water intake on rest days. Extreme low-carbon methods such as ketogenic diet should be carried out under professional guidance, as long-term implementation may cause endocrine disorders and decreased exercise performance. Regardless of muscle gain or fat loss, attention should be paid to the quality of carbohydrates, avoiding the addition of sugar and processed foods, and matching carbohydrates intake with training cycles. It is recommended to adjust the carbon water ratio through changes in body fat percentage and exercise performance, conduct regular nutritional assessments, and combine sufficient vegetables and high-quality protein to form a sustainable fitness diet plan.