It is recommended to consume 4~6g of carbohydrates per kilogram of body weight every day. The main food sources of carbohydrates are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts, vegetables (such as carrots, sweet potatoes and so on. ) and so on. Remember, thin people, if you train enough and feel that you have eaten a lot, there is only one way to keep your weight: increase your carbohydrate intake.