For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
Carbohydrate is the priority fuel source for human body to prepare for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise.
If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal requirements.
Extended data
Food suitable for exercise and fitness:
1, ostrich meat
A white meat that surprises you. Everyone is familiar with chickens. This kind of high-protein and low-fat poultry meat is often used to replace red meat in the diet. Now you can try ostrich meat, which is similar in composition to chicken and low in fat.
2. Bovine liver
It is one of the most nutritious foods. It contains creatine that can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins participate in energy metabolism, and iron enhances myoglobin (myoglobin is an energy substance in muscle that can promote recovery and nutrient transport).
For these reasons, beef liver should be one of the best foods for bodybuilders, and it is recommended to eat it twice a week, 200 ~ 220g each time.
3. papaya
It is a good bodybuilding fruit, which can supply a lot of potassium, which is very helpful for the occurrence of muscle glycogen and can also improve the compression ability of muscles. In addition, papain can promote the digestion of protein, thus improving the acceptance, retention and muscle growth of protein.
4. Olives
The polyunsaturated fat contained in olives can indirectly increase the level of ketone in the body, and can also promote the consumption of fat when the intake of fat in the diet does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to the development of a body with low body fat, but it must be combined with strict implementation of a diet plan.
References:
People's Network-Exercise, Fitness and Diet Guidance? How many carbohydrates do you need?