Carbohydrates
Carbohydrates
Definition
Carbohydrates are macromolecules representing the primary energy source for the human body, particularly the brain and muscles during intense effort.
1 gram delivers 4 kcal. Stored in the liver and muscles as glycogen.
💡 Contrary to popular belief, carbs are not essential to survival, but they are highly useful for performance and muscle gain.
Types of carbohydrates
Simple carbs
Made of 1 or 2 sugar molecules. Fast absorption, high glycemic spike.
- Sources: sugar, honey, fruits, sodas, candy
Complex carbs
Long sugar molecule chains. Slow absorption.
- Starch: rice, pasta, bread, potatoes
- Fiber: whole grains, vegetables
Glycemic index (GI)
| GI | Category | Examples |
|---|---|---|
| ≥ 70 | High | White bread, sodas, sugar |
| 56-69 | Medium | White rice, ripe banana |
| ≤ 55 | Low | Oats, lentils, sweet potato |
How much per day?
| Goal | Recommended intake |
|---|---|
| Cutting | 2 - 3 g/kg/day |
| Maintenance | 3 - 5 g/kg/day |
| Bulking | 4 - 6 g/kg/day |
| Endurance | 6 - 10 g/kg/day |
Example: an 80 kg lifter on a moderate bulk targets 320 to 480 g of carbs per day.
Carbs and performance
- ✅ Immediate energy for explosive sets
- ✅ Muscle glycogen recharge between sessions
- ✅ Anti-catabolic effect (limit protein use as energy)
- ✅ Muscle volume: 1 g of glycogen stores 3 g of intramuscular water
Carb timing
Pre-workout (1-3h before)
Low-to-moderate GI carbs: oats, rice, sweet potato. Quantity: 1-2 g/kg.
Intra-workout (long sessions)
Over 90 min: 30-60 g simple carbs diluted in water.
Post-workout
Glycogen recharge: 1 g/kg of carbs with a protein source within the hour.
Myths to debunk
- ❌ "Carbs make you fat": only total calories make you fat
- ❌ "No carbs after 6pm": no scientific basis
- ❌ "Gluten-free helps weight loss": false unless intolerant
- ❌ "Fructose is evil": yes in industrial syrup, no in whole fruit
Key takeaways
Carbs are the athlete's friend, not enemy. Aim for 3 to 6 g/kg/day depending on goals, prioritize whole sources (rice, oats, sweet potato, fruit). Cutting carbs drastically = cutting your performance.
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