All you need to know about Carbs for Muscle-Building?

All you need to know about Carbs for Muscle-Building?

There are only two times during the day to take in simple carbohydrates: first thing in the morning and after your exercise routine. Let's look at our options and the Glycemic Index of these options...

As many of you know, there are really only two occasions of the day to take in simple carbs: first thing after you get up and after your workout.

First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.

After the workout is the other time to take in simple carbs: this is important because it starts the whole recovery/muscle growth process.

GLYCEMIC INDEX: The Glycemic Index is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike (55 and under rates as low). But post-workout, the exact opposite is true.

BENEFITS OF COMPLEX CARBOHYDRATES:

Complex carbs are made up of sugar molecules that are strung together in long, complex chains. Complex carbs are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned into glucose (blood sugar) in your body and are used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscle tissue as glycogen for use later.

Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the well-being of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are usually called "empty calories" because they have little to no nutritional value.

The best complex carbs are oatmeal, sweet potatoes, yams, brown rice, rye, beans, lentils.

Otherwise, pastas, whole wheat bread (no sugar and fats added), potatoes... are good as well.

Don't forget fibrous veggies like broccoli, green beans, cabbage, cauliflower, asparagus...