In terms of HOW MUCH you should eat, about 20 to 30 grams of carbohydrates along with about three to six grams of protein seem to be the best or most practical range for improving performance.

至于你应该吃多少，应该是大约 20 到 30 克碳水化合物以及大约 3 到 6 克蛋白质似乎是提高性能的最佳或最实用范围。