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.
Related terms
Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.
Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.
Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.
Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.
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