During fitness, have you overlooked the importance of carbohydrates? Carbohydrates can provide metabolic power for the body, promote the conversion of protein, contribute to the growth and recovery of muscles, and also keep you full of energy. When exercising, you can maintain a good state and perform better. However, during fitness, we need to control the intake of carbohydrates to avoid affecting the fitness effect. Generally speaking, for ordinary fitness enthusiasts, if the goal is muscle building, 5 – 7 grams of carbohydrates can be consumed per kilogram of body weight per day. For example, for a person weighing 70 kilograms, about 350 – 490 grams of carbohydrates need to be consumed every day because the body needs enough energy to support muscle growth and repair. If the purpose is fat loss, 2 – 3 grams of carbohydrates per kilogram of body weight per day may be more appropriate. Reducing carbohydrate intake can prompt the body to consume more fat for energy, thereby achieving the effect of fat loss. A person weighing 70 kilograms consumes about 140 – 210 grams of carbohydrates every day. To build muscle while reducing fat accumulation, we need to choose high-quality carbohydrates. The following types of carbohydrates are suitable for people who exercise. Let’s see if you have eaten the right ones?
1. Brown rice
100 grams of brown rice contains 76.25 grams of carbohydrates. Brown rice is rich in dietary fiber and is relatively slowly digested and absorbed, which can continuously and stably provide energy for the body and avoid sharp rises and falls in blood sugar. Compared with white rice, brown rice retains more nutrients and helps maintain the normal metabolism of the body.
2. Oats
100 grams of oats contain 66.3 grams of carbohydrates, and the protein content is about 16.9 grams. Oats are rich in protein and abundant minerals, providing necessary nutrients for muscle growth and repair. Whether it is oatmeal for breakfast or a snack after training, it can quickly replenish energy for the body.
3. Sweet potato
100 grams of sweet potato contains 24.7 grams of carbohydrates. It is rich in dietary fiber, vitamins and antioxidants, which can promote intestinal peristalsis and help discharge waste from the body. Moreover, the sweetness of sweet potatoes comes from natural sugars, which is healthier than processed sweets.
4. Whole wheat bread
The carbohydrate content of 100 grams of whole wheat bread is about 40 to 60 grams. Compared with ordinary bread, whole wheat bread is rich in more dietary fiber and B vitamins, which helps maintain the energy balance and metabolism of the body.
5. Corn
100 grams of corn has 22.8 grams of carbohydrates. Corn is also a representative of high-quality carbohydrates. It is sweet and delicious, rich in dietary fiber, and can promote intestinal peristalsis, keeping your body fresh and unobstructed. At the same time, vitamin B group in corn plays an important role in regulating metabolism.
6. Potato
100 grams of potato contains about 17 grams of carbohydrates. Potatoes are rich in potassium, which can help maintain the normal functions of muscles and nerves. Moreover, it has a strong sense of satiety, so that you can enjoy delicious food without affecting the fitness effect due to overeating.
