The Benefits Of Complex Carbohydrates For A Bodybuilder


By Dane Fletcher

Being the core source of body energy, carbohydrates remain a very essential part of a body builder's diet. In fact, experts recommend that body builders should make carbohydrates the major content of their diet followed by proteins. Carbohydrates ought to provide in normal circumstances, about 60 percent of the dietary calories a body builder needs. In this, only a marginal 2 percent should be simple carbohydrates. The complex carbohydrates usually does the work for a body builder without any side effect or natural counter effect.

Just like proteins, when carbohydrates are incorporated in the body builder's diet, they should be spaced out in the day. The complex carbohydrates meals should be equally spaced and distributed across the day. The ideal ratio of intake of complex carbohydrates should be at most 1.5 grams against a corresponding protein intake of maximum 3 grams per meal. It is also worthwhile to note that complex carbohydrates are preferable in post workout meals when the body has enough time to synthesize them without an acute need of energy. Immediately after workouts, the glycogen levels in the body are usually much depleted to an extent that the body demands quick ingestion of sugars. Such emergency energy requirements are best served by simple carbohydrates which are easily digestible and constitute high levels of sugars. Two hours after the workout however, the body builder can comfortably fall back to the complex carbohydrates.

It is very important to balance the meal's ration in terms of caloric contents. Two daily meals very high in carbohydrates and preferably taken at least an hour and half before workouts are okay provided that the other meals in the day readjust in the percentage of carbohydrates. Complex carbohydrates are better cooked at home than eaten in a hotel or restaurant. Research has shown that foods eaten in restaurants tend to have simple sugars than complex carbohydrates. Complex carbohydrates can further be enhanced in their digestion by integrating them with protein meals. This is because the mixture usually slows down the digestion and absorption rate of carbohydrates to a very favorable blood sugar level ingested at a constant and dependable flow.

Growth usually accrues from a constant, dependable and adequate flow of energy into the muscle system. This is where complex carbohydrates conquer any temporal advantage promised by simple carbohydrates as a part of a body builder's diet. Dietitians recommend theta the best sources of complex carbohydrates include; oatmeal, beans, brown rice, hot-air pop corn, sweet potatoes, vegetables (green and yellow), shredded wheat and yams.

When however it becomes necessary to consume simple carbohydrates, especially after an intensive workout session, the dietitians recommend that body builders should take such power products like Super Shakes, XXL, Amino Power, Bulk Force, Carho Force among others. Simple carbohydrates foods include whole wheat pasta, turkey, chicken or Syrian bread.

It is however the complex carbohydrates that remain a core part of a body builder's diet. Complex carbohydrates are both natural and safe when it comes to ripple effects consequent to a high carbohydrate meal.



 
About the author

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com from http://www.ContentHere.com


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