Simple carbohydrates and Complex carbohydrates

Carbohydrates are the bodies preferred energy source. For the purpose of this article, I will break them down into two categories: Simple carbohydrates and Complex carbohydrates, Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response. With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.

Simple carbohydrates are only recommended during the first two hours following your workout. The reason for this is simple carbohydrates elicit a rapid rise and fall in your blood sugar levels. This not only causes you to feel sluggish and tired but it also causes such an insulin spike that the body begins to convert and store those simple carbohydrates as fat, sometimes even before the simple carbohydrates leave the liver. Needless to say you've triggered hormones that are more conducive to fat storage than they are to fat burning and muscle building.
However during that two hour period following your workout, often considered the post workout window of opportunity, your body and your muscles are very receptive to simple sugars. Spiking your insulin levels at this time will not only help to begin refilling all your depleted glycogen stores but will also help you recover and feel revived from your intense workout. It is believed that 60 - 80% of your glycogen replenishment (carbohydrate storage & replacement) needs to take place within two hours after training. In other words, the quicker you can get the carbohydrates into those hungry muscles, the better your chances of having a great workout the next time out. It only makes sense that simple carbohydrates would work the quickest and get the job done with no drawbacks. But remember this is really the only ideal time for simple carbohydrates in your diet. During all other time frames, complex carbohydrates will help you to sustain a nice steady energy level that delivers a steady flow of carbohydrates to the muscle.

Carbohydrates should make up 50-60% of the calories in your diet. As with proteins, you need to space your carbohydrates throughout your meals for the day. A good ratio would be 1 - 1.5 grams of carbohydrates per gram of protein in all your regular meals and 2-3 grams of carbohydrates per gram of protein in your two post workout meals. I mention two because one should come immediately at the gym usually in the form of a drink or bar or both depending on your size, and the other should come about 60-90 minutes later in the form of a meal at your home, office or other destination. These two meals should represent 30-45% of your total calories and carbohydrates for the day. If you use a higher carbohydrate pro workout meal (60-90 minutes prior to training), its perfectly fine to make adjustments in your other meals ratio's to balance out your daily percentages.

If you do eat foods that contain simple sugars, an easy way to combat the insulin spike is to simply make sure your eating complete meals. In other words, taking in protein with simple sugars, or for that matter any carbohydrates will slow down the absorption rate for a much more favorable and growth promoting blood sugar profile.

Best Complex Carbohydrate Sources: Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes.

Best Simple Carbohydrate Sources: (Post Workout). American Body Buildlng's Critical Mass, XXL, Bulk Force, Amino Force, Carho Force, Steel Bar's, Amino Power, Super Shakes (The product of choice depends on your size and caloric needs). Foods include Boboli Pizza with Fat Free Cheese, Whole Wheat or Buckwheat Pancakes, Whole Wheat Pasta's, Syrian Bread sandwiches with real turkey or chicken, etc.

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I will break them down into two categories: Simple carbohydrates and Complex carbohydrates, Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response. With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.