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The Truth About Carbs for Bodybuilding
Complex vs. Simple Carbohydrates
Carbohydrates are the bodies primary source of fuel to provide you with energy and maintain moderate insulin levels. Lately, carbs have been getting a bad rap with those low-carb diets that are taking the weight loss community by storm. This is because when you cut back on carbs you can lose weight in a short time. This weight loss is mainly because your body then uses lean muscle tissue for fuel, which is not what you want when trying to build muscle!
Complex carbohydrates should make up the majority of your intake. These are the slow burning carbs that give your body sustatined energy over a longer period of time. Foods such as whole-wheat and whole-grain breads, pastas, rice, oatmeal, and sweet potatoes provide the most complex carbs. Pretty much any whole-wheat, whole-grain foods provide more complex carbs and fiber than white breads, pastas and rice.
Simple carbs are only needed directly after your workout, this is when your bodies glycogen stores are depleted and when the fast abosrbing sugars from simple carbs work best. This also causes an spike in insulin levels which aid in nutrient transport. Any fruit juices or fruits should be consumed in the half-hour after training. Then its best to consume your high-protein, high-carb meal in the hour after.
The other benefit that carbohydrates has is its ability to spare protein. When your eating enough carbs, your body is less likely to attack precious protein for fuel. This allows your body to use protein the way it should be used, to build muscle!
"Avoid too many carbs late at night, this is when they are less likely to be burned of. Unless, you train at night of course.."