Why can't fitness enthusiasts eat carbohydrates

Fitness enthusiasts need to control their intake of carbohydrates reasonably, but it is not entirely impossible to eat carbohydrates. Carbohydrates are the main source of energy for the human body, and excessive intake may affect the effectiveness of weight loss, while scientific intake can help improve athletic performance and muscle recovery. The role of carbohydrates in the fitness process has a dual nature. High intensity training requires sufficient glycogen reserves to support explosive power and endurance, while complete carbon depletion may lead to training fatigue, decreased attention, and even muscle breakdown. Properly increasing the carbon to water ratio during the muscle building phase can promote insulin secretion and aid protein synthesis. It is recommended to choose low glycemic index foods such as brown rice and oats to supplement before and after training. Professional athletes may even intentionally increase their carbon water intake during the pre competition carbon filling stage to enhance their competitive performance. Some fitness enthusiasts adopt a low-carbon diet to accelerate the transition to a ketogenic state, forcing the body to break down fat for energy. However, long-term intake of extremely low-carbon water may cause problems such as hypoglycemia, dizziness, constipation, and women may experience menstrual disorders. Low carbon diet is more suitable for advanced trainers with high body fat percentage and in the plateau stage, and beginners or healthy individuals do not need to limit their carbon intake excessively. Ketogenic diet should be carried out under professional guidance, accompanied by blood ketone monitoring and electrolyte supplementation.

Fitness diet should pay attention to the quality and quantity of carbohydrates, and dynamically adjust the proportion according to training goals. During the weight loss period, the carbon to water ratio can be controlled at 30% to 40% of total calories, and priority should be given to whole grains and foods rich in dietary fiber. The muscle building phase can be appropriately increased to around 50%, and timely supplementation of fast carbon after training can promote recovery. At the same time, it is important to ensure sufficient intake of protein and healthy fats to avoid metabolic imbalances caused by excessive restriction of certain nutrients. Regularly testing body fat percentage and muscle mass, and adjusting dietary plans in a timely manner is more scientific.