Carbohydrates are the body's preferred fuel for high-intensity exercise. Endurance athletes need 5-10g/kg of body weight per day, while moderately active people need 3-5g/kg. This list shows you the carbohydrate-richest foods to optimize your glycogen stores.
Consume complex carbohydrates (oats, brown rice) 2-3h before training and simple carbohydrates (fruit, honey) right after to replenish glycogen quickly.
Not directly. You gain weight when you consume more total calories than you burn, regardless of source. Carbohydrates are necessary for physical and brain performance.
Sedentary: 3-4g/kg. Recreational athlete: 5-7g/kg. Endurance athlete: 7-10g/kg. For a sedentary 70kg person: 210-280g/day.
Both have their place. Complex (oats, brown rice, legumes) for sustained energy. Simple (fruit, honey) for quick post-workout energy.