Fitness - Carbohydrate intake before and after training

Are you not sure how much carbohydrate (Carbohydrate) you should eat before and after fitness training? Or what kind of carbohydrates you should eat? Everyone must have thought about this problem when exercising, or may feel different carbohydrate diets The impact on fitness training status, strength, muscle fullness, endurance, recovery ability, etc.

Of course, carbohydrates play a key role in fitness training because they are the body's main and most efficient source of energy (there are three main types of energy sources: carbohydrates, proteins and fats).

If we can combine carbohydrates in our diet more intelligently, it will definitely improve the performance of fitness training and its results, whether your fitness goal is to gain muscle, lose fat or improve physical fitness.

First of all, the absorption speed of carbohydrates can be divided into three categories: fast, medium, and slow absorption.

Quickly absorbed

Examples are: sugar, glucose, sugary drinks, sports drinks, white bread, etc. Wait

MediumAbsorption

Examples are: white rice, pasta, rice noodles, rice noodles, potatoes, etc. p>

Slow absorption

Examples are: brown rice, oats, whole wheat bread, sweet potatoes, etc.

I would like to give you a very simple concept of carbohydrate diet first, that is, the closer to the time of fitness training, the faster you should eat carbohydrates that are absorbed, and the further away from the time of fitness training, the faster you should eat carbohydrates that are absorbed more slowly.

2-3 hours before training

Eat moderate to slowly absorbed carbohydrates, about 50-80 grams (depending on personal circumstances), which is about 1-1.5 bowls of white rice.

15-30 minutes before training

If you feel tired or out of shape, eat a fast-absorbing carbohydrate, such as a small piece of white bread.

During fitness exercises

If it exceeds 1 hour, assuming you are doing 1.5-2 hours of fitness training (but it is very rare), it will be recommended to supplement the fastest-absorbing carbohydrates, such as sports drinks, during the process to maintain the fitness level. state.

Within 30 minutes after exercise

I would recommend immediately replenishing fast-absorbing carbohydrates, preferably glucose. You can add about 40-60 grams of glucose to protein powder and drink it together after exercising.