What Are Carbohydrates?

Carbohydrates are found in two different forms: simple and complex. Simple carbohydrates are typically found in either natural or refined sugars and can be quickly absorbed by the body and converted into energy. Unfortunately, this energy boost is only temporary. For this reason, simple carbohydrates are only recommended for use post workout.

Complex carbohydrates help supply the majority of the energy that our bodies need in order to function. These complex carbohydrates can be found in a variety of food sources including bread, oatmeal, potatoes, brown rice and wheat. What makes complex carbohydrates special is that it takes the body far longer to convert them into energy. What this means is that complex carbohydrates are an excellent source of long lasting energy, unlike simple carbohydrates. For this reason, athletes or anyone who trains regularly should make it a priority to add complex carbohydrates to their diet. These “good carbs” will allow you to have all the energy you need to not only get through your training sessions, but also through the day as well.

Why Are Carbohydrates Important For Muscle Building?

There are two reasons why carbohydrates are vital to muscle building. The first of course is that carbohydrates provide the fuel that the body needs in order to deliver maximum performance during your training sessions. Simply put, without complex carbs, you won’t be able to work as hard, and that means your muscle building efforts will not be anywhere near as successful. In fact, you might as well have just stayed home.

The second reason why carbohydrates are important is that you need an insulin spike post workout. After you have finished abusing your body during training, it is in desperate need of vital nutrients and energy. Insulin is an anabolic hormone that provides these nutrients by driving them through the bloodstream to the muscle cells. Post workout is when simple carbs are useful because they provide a quick burst of needed energy and produce an insulin spike.

When Do I Need Carbohydrates?

There are three times when you need carbohydrates: pre workout, intra workout and post workout. Carbohydrates should be taken pre workout, that way your body will have time to begin breaking them down and producing the energy you will need intra workout. They will also continue to be broken down throughout the rest of the day. Post workout, as mentioned earlier is when you need carbohydrates for a quick energy boost. Without the energy provided by carbohydrates, the body will cannibalize the muscles for fuel, essentially erasing all of your hard work.

Types Of Carbohydrate Supplements

Carbohydrate supplements typically come in powder form and are broken down into two different types: pure or blended. Pure carbohydrate supplements are just that, a pure form that is ideal because the body builder is able to accurately control the amount of carbohydrates taken at any given time. These work best when used post workout for an insulin spike. Blended carbohydrate sports supplements on the other hand typically include carbs, protein, fat, other sports supplements and are most often used as weight gainers.