Everyone in the industry knows that carbohydrates are always the best companion for fitness. Here are some foods that are better for carbohydrate supplementation.

Let's start with carbohydrates

Carbohydrate is the priority fuel source for human body to prepare for physical activities, and it is also an essential part of fitness training plan. Generally speaking, according to the absorption speed, carbohydrates can be divided into two categories: fast absorption and slow absorption.

After slowly absorbed carbohydrates are ingested, calories can be added to increase muscle mass, while maintaining a moderate insulin level to prevent body fat from increasing. Representative foods are: whole wheat bread, rice, oats, corn, brown rice, sweet potato and so on. ?

The rapidly absorbed carbohydrates can be quickly digested and absorbed by the body after ingestion, thus improving the insulin level, preventing protein decomposition, and transporting amino acids, the raw materials for building muscle tissue, to muscle tissue. Representative foods are: potatoes, bananas, sports drinks, white bread and so on.

Let's talk about how to supplement carbohydrates in fitness.

You can follow a very simple concept of carbohydrate diet, that is, the closer you get to the time of fitness training, the faster you eat the absorbed carbohydrates, and the farther away from the time of fitness training, the slower you eat the absorbed carbohydrates.

2-3 hours before training

Eat carbohydrates that are slowly absorbed, such as whole wheat bread and oats.

15- 30 minutes before training

If you feel tired or in a bad state, you can eat some carbohydrates that can be absorbed quickly, such as a small piece of potato.

In the process of fitness exercise

If the fitness time is short, there is no need to supplement it. If the fitness time reaches 1 hour or more, it is recommended to supplement carbohydrates that absorb quickly, such as bananas and sports drinks. Personally, I prefer bananas.

These hopes are helpful to everyone.

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