[{"data":1,"prerenderedAt":698},["ShallowReactive",2],{"lexique-en-carbohydrates":3,"lexique-all-en":342,"lexique-trans-en-carbohydrates":692},{"id":4,"title":5,"body":6,"description":332,"extension":333,"lang":334,"letter":335,"meta":336,"navigation":337,"path":338,"ref":12,"seo":339,"stem":340,"__hash__":341},"lexique/lexique/en/carbohydrates.md","Carbohydrates",{"type":7,"value":8,"toc":320},"minimark",[9,13,18,29,36,39,50,53,58,62,65,75,79,82,96,98,102,158,160,164,210,216,218,222,249,251,255,259,262,266,273,277,284,286,290,304,306,310],[10,11,5],"h1",{"id":12},"carbohydrates",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," are macromolecules representing ",[22,26,27],{},"the primary energy source"," for the human body, particularly the brain and muscles during intense effort.",[19,30,31,32,35],{},"1 gram delivers 4 kcal. Stored in the liver and muscles as ",[22,33,34],{},"glycogen",".",[37,38],"blockquote",{},[19,40,41,42,45,46,49],{},"💡 Contrary to popular belief, carbs are ",[22,43,44],{},"not essential"," to survival, but they are ",[22,47,48],{},"highly useful"," for performance and muscle gain.",[51,52],"hr",{},[54,55,57],"h3",{"id":56},"types-of-carbohydrates","Types of carbohydrates",[14,59,61],{"id":60},"simple-carbs","Simple carbs",[19,63,64],{},"Made of 1 or 2 sugar molecules. Fast absorption, high glycemic spike.",[66,67,68],"ul",{},[69,70,71,74],"li",{},[22,72,73],{},"Sources",": sugar, honey, fruits, sodas, candy",[14,76,78],{"id":77},"complex-carbs","Complex carbs",[19,80,81],{},"Long sugar molecule chains. Slow absorption.",[66,83,84,90],{},[69,85,86,89],{},[22,87,88],{},"Starch",": rice, pasta, bread, potatoes",[69,91,92,95],{},[22,93,94],{},"Fiber",": whole grains, vegetables",[51,97],{},[54,99,101],{"id":100},"glycemic-index-gi","Glycemic index (GI)",[103,104,105,121],"table",{},[106,107,108],"thead",{},[109,110,111,115,118],"tr",{},[112,113,114],"th",{},"GI",[112,116,117],{},"Category",[112,119,120],{},"Examples",[122,123,124,136,147],"tbody",{},[109,125,126,130,133],{},[127,128,129],"td",{},"≥ 70",[127,131,132],{},"High",[127,134,135],{},"White bread, sodas, sugar",[109,137,138,141,144],{},[127,139,140],{},"56-69",[127,142,143],{},"Medium",[127,145,146],{},"White rice, ripe banana",[109,148,149,152,155],{},[127,150,151],{},"≤ 55",[127,153,154],{},"Low",[127,156,157],{},"Oats, lentils, sweet potato",[51,159],{},[54,161,163],{"id":162},"how-much-per-day","How much per day?",[103,165,166,176],{},[106,167,168],{},[109,169,170,173],{},[112,171,172],{},"Goal",[112,174,175],{},"Recommended intake",[122,177,178,186,194,202],{},[109,179,180,183],{},[127,181,182],{},"Cutting",[127,184,185],{},"2 - 3 g/kg/day",[109,187,188,191],{},[127,189,190],{},"Maintenance",[127,192,193],{},"3 - 5 g/kg/day",[109,195,196,199],{},[127,197,198],{},"Bulking",[127,200,201],{},"4 - 6 g/kg/day",[109,203,204,207],{},[127,205,206],{},"Endurance",[127,208,209],{},"6 - 10 g/kg/day",[19,211,212,215],{},[22,213,214],{},"Example",": an 80 kg lifter on a moderate bulk targets 320 to 480 g of carbs per day.",[51,217],{},[54,219,221],{"id":220},"carbs-and-performance","Carbs and performance",[66,223,224,231,237,243],{},[69,225,226,227,230],{},"✅ ",[22,228,229],{},"Immediate energy"," for explosive sets",[69,232,226,233,236],{},[22,234,235],{},"Muscle glycogen recharge"," between sessions",[69,238,226,239,242],{},[22,240,241],{},"Anti-catabolic effect"," (limit protein use as energy)",[69,244,226,245,248],{},[22,246,247],{},"Muscle volume",": 1 g of glycogen stores 3 g of intramuscular water",[51,250],{},[54,252,254],{"id":253},"carb-timing","Carb timing",[14,256,258],{"id":257},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[19,260,261],{},"Low-to-moderate GI carbs: oats, rice, sweet potato. Quantity: 1-2 g/kg.",[14,263,265],{"id":264},"intra-workout-long-sessions","Intra-workout (long sessions)",[19,267,268,269,272],{},"Over 90 min: ",[22,270,271],{},"30-60 g simple carbs"," diluted in water.",[14,274,276],{"id":275},"post-workout","Post-workout",[19,278,279,280,283],{},"Glycogen recharge: ",[22,281,282],{},"1 g/kg of carbs"," with a protein source within the hour.",[51,285],{},[54,287,289],{"id":288},"myths-to-debunk","Myths to debunk",[66,291,292,295,298,301],{},[69,293,294],{},"❌ \"Carbs make you fat\": only total calories make you fat",[69,296,297],{},"❌ \"No carbs after 6pm\": no scientific basis",[69,299,300],{},"❌ \"Gluten-free helps weight loss\": false unless intolerant",[69,302,303],{},"❌ \"Fructose is evil\": yes in industrial syrup, no in whole fruit",[51,305],{},[54,307,309],{"id":308},"key-takeaways","Key takeaways",[19,311,312,313,316,317,35],{},"Carbs are ",[22,314,315],{},"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). ",[22,318,319],{},"Cutting carbs drastically = cutting your performance",{"title":321,"searchDepth":322,"depth":322,"links":323},"",2,[324,326,327,328,329,330,331],{"id":56,"depth":325,"text":57},3,{"id":100,"depth":325,"text":101},{"id":162,"depth":325,"text":163},{"id":220,"depth":325,"text":221},{"id":253,"depth":325,"text":254},{"id":288,"depth":325,"text":289},{"id":308,"depth":325,"text":309},"Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","md","en","C",{},true,"/lexique/en/carbohydrates",{"title":5,"description":332},"lexique/en/carbohydrates","4rYwq5pT0p3SRmXd9JOqyl6ml9mPirs0L03Xre-L_HY",[343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,416,420,424,428,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688],{"title":344,"description":345,"slug":346},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":348,"description":349,"slug":350},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":352,"description":353,"slug":354},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":356,"description":357,"slug":358},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":360,"description":361,"slug":362},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":364,"description":365,"slug":366},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":368,"description":369,"slug":370},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":372,"description":373,"slug":374},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":376,"description":377,"slug":378},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":380,"description":381,"slug":382},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":384,"description":385,"slug":386},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":388,"description":389,"slug":390},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":392,"description":393,"slug":394},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":396,"description":397,"slug":398},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":400,"description":401,"slug":402},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":404,"description":405,"slug":406},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":408,"description":409,"slug":410},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":412,"description":413,"slug":414},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":5,"description":332,"slug":12},{"title":417,"description":418,"slug":419},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":421,"description":422,"slug":423},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":425,"description":426,"slug":427},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":182,"description":429,"slug":430},"A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":432,"description":433,"slug":434},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":436,"description":437,"slug":438},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":440,"description":441,"slug":442},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":444,"description":445,"slug":446},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":448,"description":449,"slug":450},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":452,"description":453,"slug":454},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":456,"description":457,"slug":458},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":460,"description":461,"slug":462},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":464,"description":465,"slug":466},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":468,"description":469,"slug":470},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":472,"description":473,"slug":474},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":476,"description":477,"slug":478},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":480,"description":481,"slug":482},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":484,"description":485,"slug":486},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":488,"description":489,"slug":490},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":492,"description":493,"slug":494},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":496,"description":497,"slug":498},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":500,"description":501,"slug":502},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":504,"description":505,"slug":506},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":508,"description":509,"slug":510},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":190,"description":512,"slug":513},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":515,"description":516,"slug":517},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":519,"description":520,"slug":521},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":523,"description":524,"slug":525},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":527,"description":528,"slug":529},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":531,"description":532,"slug":533},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":535,"description":536,"slug":537},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":539,"description":540,"slug":541},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":543,"description":544,"slug":545},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":547,"description":548,"slug":549},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":551,"description":552,"slug":553},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":555,"description":556,"slug":557},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":559,"description":560,"slug":561},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":563,"description":564,"slug":565},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":567,"description":568,"slug":569},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":276,"description":571,"slug":275},"The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.",{"title":573,"description":574,"slug":575},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":577,"description":578,"slug":579},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":581,"description":582,"slug":583},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":585,"description":586,"slug":587},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":589,"description":590,"slug":591},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":593,"description":594,"slug":595},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":597,"description":598,"slug":599},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":601,"description":602,"slug":603},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":605,"description":606,"slug":607},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":609,"description":610,"slug":611},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":613,"description":614,"slug":615},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":617,"description":618,"slug":619},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":621,"description":622,"slug":623},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":625,"description":626,"slug":627},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":629,"description":630,"slug":631},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":633,"description":634,"slug":635},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":637,"description":638,"slug":639},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":641,"description":642,"slug":643},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":645,"description":646,"slug":647},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":649,"description":650,"slug":651},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":653,"description":654,"slug":655},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":657,"description":658,"slug":659},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":661,"description":662,"slug":663},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":665,"description":666,"slug":667},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":669,"description":670,"slug":671},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":673,"description":674,"slug":675},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":677,"description":678,"slug":679},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":681,"description":682,"slug":683},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":685,"description":686,"slug":687},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":689,"description":690,"slug":691},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":693,"en":12,"es":694,"fr":695,"it":696,"pt":697},"kohlenhydrate","carbohidratos","glucides","carboidrati","hidratos-de-carbono",1784214981592]