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How to eat 280 grams of carbohydrate every day to keep fit and gain muscle?
There are the following foods containing carbohydrates for reference:

Vegetables: potatoes, sweet potatoes and beans.

Fruit: grapes, peaches.

Cereal: Excessive white rice. Sweets: cocoa, chocolate, biscuits.

Drinks: wine, ale, light tea, coffee, and those without sugar can be eaten.

Carbohydrate food: soft rice, porridge, noodles, bread, wheat flour, macaroni and so on.

High quality protein food: such as liver, eggs, milk, lean meat, etc.