Why can't we eat carbohydrates for fitness

During fitness, it is recommended to consume carbohydrates in moderation, but it is important to control intake and choose high-quality carbohydrates. Carbohydrates are the main source of energy for the human body, and complete withdrawal may lead to decreased athletic performance, muscle loss, and other issues. Reasonably controlling carbohydrate intake can help maintain exercise energy requirements while avoiding fat accumulation. Fitness enthusiasts need to adjust their carbohydrate intake according to the intensity of their training. On high-intensity training days, the carbon water ratio can be appropriately increased to provide sufficient glycogen reserves for muscles; Reduce intake on rest days or during low-intensity training. High quality carbohydrates such as oats, brown rice, whole wheat bread, and other low glycemic index foods can provide sustained energy and avoid drastic fluctuations in blood sugar levels. supplementing with an appropriate amount of carbohydrates and protein within 30 minutes after exercise can help promote muscle repair and growth. Complete withdrawal of carbohydrates may have negative effects. Long term low-carbon diet can lead to fatigue and dizziness during training, affecting exercise performance and recovery speed. Extreme restrictions on carbohydrates may lead to a decrease in basal metabolic rate, and the body entering energy-saving mode may not be conducive to weight loss. Some people adopt a ketogenic diet under professional guidance, and ordinary fitness enthusiasts do not need to completely quit carbohydrates.

It is recommended that fitness enthusiasts keep their carbohydrates between 40-50% of their total daily calories and prioritize the use of complex carbohydrates. Mix enough protein and healthy fats to maintain a balanced nutrition. Dynamically adjust the carbon water intake ratio based on individual physical fitness, exercise goals, and training plans to avoid one size fits all withdrawal. Record your diet and training responses, and find the most suitable carbon water intake plan for yourself.