What are the effects of insufficient intake of carbohydrates in fitness

Insufficient carbohydrate intake during fitness may lead to muscle loss, decreased athletic performance, and metabolic disorders. carbohydrates are the main source of energy during exercise, and long-term insufficient intake can lead to problems such as hypoglycemia, increased fatigue, and decreased basal metabolic rate. During the fitness process, the body needs sufficient carbohydrates to provide energy, especially during high-intensity training. When the intake of carbohydrates is insufficient, the glycogen reserves in muscles are rapidly depleted, forcing the body to break down protein for energy, resulting in a decrease in muscle mass. Dizziness, fatigue, slower reaction speed, and significant decrease in weight and endurance during strength training may occur during exercise. Women may experience menstrual disorders or amenorrhea, which can have a long-term impact on bone density.

Some people deliberately reduce their carbon and water intake excessively for rapid weight loss, which may induce metabolic problems such as ketoacidosis. In the early stages of a low-carbon diet, weight loss is mostly due to water loss, and excessive restriction of carbohydrates may trigger a tendency towards overeating. If carbon water is not replenished in a timely manner after high-intensity exercise, the speed of muscle repair and glycogen recovery will be significantly delayed, affecting the effectiveness of the next training session.

It is recommended that fitness enthusiasts allocate their carbon and water intake reasonably based on exercise intensity, and prioritize low glycemic index foods such as whole grains and brown rice. Timely supplementation of carbohydrates and protein within 30 minutes after exercise can help with muscle repair. People who have long-term control of carbohydrates need to monitor their blood ketone levels, and women need to pay attention to changes in their menstrual cycle. If there is persistent fatigue or a sudden drop in exercise performance, one should consult a nutritionist to adjust their dietary structure.