碳水加载计算器
耐力赛事前的每日碳水目标量
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App以千克为单位的体重，例如 70
补糖强度
碳水加载计算器
马拉松、长距离骑行或铁人三项前的碳水加载能通过最大化糖原储备来延缓疲劳——但前提是摄入量恰当。输入你的体重以及希望加载的强度，本计算器会返回你的每日碳水克数、其提供的热量，以及大致的每餐分配。请在持续90分钟以上的赛事前1–3天的减量期使用。
碳水加载是在持续90分钟以上的长时间耐力赛事前1–3天，把肌肉和肝脏的糖原储备补满的方法。运动营养指南建议在加载阶段每天按每千克体重摄入约7–12 g碳水化合物，其中10 g/kg是常用目标值。优先选择易消化、低纤维的碳水，减量期内保持训练强度较轻，并预计糖原结合水分会使体重增加1–2 kg。
常见问题
- What is carb loading?
- Carb loading is a strategy of eating extra carbohydrate in the days before a long endurance event to maximize muscle and liver glycogen stores. Topped-up glycogen delays fatigue, helping you sustain effort longer in races lasting roughly 90 minutes or more.
- How does the carb loading calculator work?
- Enter your body weight and loading level, and it returns the daily carbohydrate target in grams and calories. Loading protocols typically prescribe around 8-12 g of carbohydrate per kilogram of body weight per day in the 1-3 days before the event.
- Who actually benefits from carb loading?
- It mainly helps endurance athletes in events over about 90 minutes, such as marathons or long rides. For shorter efforts the benefit is minimal. Practice your loading approach in training first, since higher carb intake can cause temporary water-weight gain and digestive changes.