What are carbohydrates for?

Carbs are the fuel; glycogen is the tank. Three non-interchangeable jobs: muscle fuel at intensity, sole energy for brain/red blood cells, and raw material for ~500 g muscle + 100 g liver glycogen.

Glucose is non-negotiable for brain, red blood cells and exercising muscle. ~100 g/day for the adult brain alone (IOM); ISS: main energy source at 4 kcal/g.

EFSA/LARN: 45–60% of daily energy; minimum 2 g/kg to avoid ketosis (140 g for 70 kg). CREA 2023: Italians at 42% — below recommendation.

~500 g muscle + ~100 g liver glycogen. Each gram stores with ≥3 g water — rapid scale drop on low-carb, not fat loss.

At 75% VO₂max for 60 min: −50–70% glycogen. One 30 s sprint: −22%. Weights: −24–40%. Marathon wall ~km 34 — carbs yield more kcal per litre O₂ than fat.

ACSM: 1–1.2 g/kg/h carbs for 4–6 h post-exercise. Delaying 2 h cuts resynthesis rate by >⅓. Full restore: 24 h, 6–12 g/kg.

EU authorised claim: carbs contribute to restoring normal muscle function after intense/long exercise depleting glycogen. Conditions: 4 g/kg within 4–6 h (280 g for 70 kg).

FAO/WHO: use chemical names (sugars, oligosaccharides, polysaccharides). 'Simple vs complex' can't predict nutritional effect — white bread (complex) spikes more than an apple.

Resistant starch (RS1–RS5) behaves like fibre. RS3 forms on cooling cooked foods — why fridge pasta differs. Fibre target: ≥25 g/day (LARN).

One miscusi spaghetti plate: 86 g carbs (~1.2 g/kg for 70 kg) — a solid chunk of the 2 g/kg LARN minimum. Legume semolina adds protein.

Superpasta: organic Kronos + ancient grains + legume blends. Eat carbs, feel good. Menu or make your own. Power of Carbs ambassadors. Book a table.

What are carbs for?

Three things: muscle fuel when intensity rises; sole usable energy for brain and red blood cells; raw material for glycogen (~500 g muscle, 100 g liver).

How many carbs per day?

45–60% of energy (EFSA/LARN); minimum 2 g/kg to avoid ketosis (140 g for 70 kg). Italians average 42% — below recommendation.

What is muscle glycogen?

Branch-chained glucose storage in muscle (~500 g adult). Muscle can't share it — private fuel. Liver glycogen (~100 g) stabilises blood sugar.

How long does muscle glycogen last?

−50–70% after 60 min at 75% VO₂max. −22% from one 30 s sprint. −24–40% in a weights session. Marathon bonk ~km 34.

Why rapid weight loss cutting carbs?

Each glycogen gram stores with ≥3 g water. Empty the tank, lose water — scale drops, fat doesn't. Weight returns with carbs.

Simple vs complex carbs?

Simple = 1–2 sugar units; complex = 10+. FAO/WHO: classification can't predict effect — white bread (complex) spikes more than an apple.

Do slow-release carbs exist?

No institutional definition; slowly digestible starch (20–120 min digestion) is measurable. Shape and food matrix matter, not the label.

What is resistant starch?

Starch reaching the colon like fibre. Five types including RS3 from cooling cooked food — why fridge pasta behaves differently.