Supplementation
How many carbohydrates per day for performance and hypertrophy? Practical guide on types, pre- and post-workout timing and most common mistakes.
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Direct answer: Carbohydrate is the main fuel for high-intensity training. It is stored as glycogen in muscle and liver. In strength training, partial glycogen depletion reduces performance and volume capacity.
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2 / 5
Profile Range ------ Sedentary 2 a 3 g/kg/dia Moderate strength training 3 a 5 g/kg/dia High volume strength training 4 a 6 g/kg/dia endurance athlete 5 a 8 g/kg/dia Heavy competitive athlete 7 a 10 g/kg/dia
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3 / 5
Throughout the day, with a diet that includes adequate fiber (25 to 38 g/day), the "simple vs complex" distinction does little to change body composition or performance.
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Man 80 kg, intermediate, hypertrophy:*
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5 / 5
"Carbohydrates at night make you fat. "* No. There is no metabolic difference by time of day when the daily total is controlled.
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Carbohydrates in Training: Simple vs Complex, Quantity and Timing
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