Why do fitness enthusiasts need to supplement carbohydrates

Fitness enthusiasts need to supplement carbohydrates, mainly because carbohydrates are the main source of energy during exercise, helping to maintain exercise performance, promote muscle recovery, avoid muscle breakdown, stabilize blood sugar levels, and optimize fat metabolism.

1. Provide exercise energy

Carbohydrates are converted into glucose in the body and directly supply energy to muscles, especially during high-intensity training, where muscle glycogen reserves directly affect explosive power and endurance. Lack of carbohydrates can lead to training fatigue, affecting exercise quality and muscle building effectiveness.

2. Promote muscle repair

supplementing carbohydrates after training can stimulate insulin secretion and help amino acids enter muscle cells to accelerate protein synthesis. The synergistic effect of supplementing carbohydrates and protein simultaneously is more significant than supplementing protein alone, which can reduce delayed muscle soreness.

3. Preventing muscle loss

When there is insufficient carbohydrates in the body, the body breaks down muscle proteins to provide energy through gluconeogenesis. Moderate intake of carbohydrates can maintain a positive nitrogen balance and prevent the consumption of hard-earned muscles, especially for strength trainers.

4. Maintaining blood sugar stability

Continuous intake of carbohydrates can avoid symptoms of hypoglycemia during training, such as dizziness and fatigue. Scientifically allocating carbon and water intake time before and after exercise can maintain training status and recovery efficiency after exercise.

5. Optimize fat burning

When there is sufficient carbohydrates, the body tends to use glycogen for energy supply, resulting in higher fat metabolism efficiency. Long term low-carbon diet may actually reduce basal metabolic rate, and reasonable intake of carbohydrates can help form a lean constitution.

The recommended daily intake of carbohydrates for fitness enthusiasts is 40-60% of their total calories, with priority given to low glycemic index foods such as oats, brown rice, and whole wheat bread. Supplement easily absorbable carbohydrates such as bananas and white bread within 30 minutes after training, and pair them with whey protein for better results. Female fitness enthusiasts need to pay special attention to carbon and water supplementation before and after their menstrual cycle to avoid hormonal imbalances caused by insufficient carbon and water. Medium to high-intensity trainers can increase the carbon to water ratio appropriately, but need to control refined sugar intake and find personalized supplementation plans through blood glucose monitoring.