While protein may be the building block of muscles, carbohydrates are what fuels muscles and muscle growth. However, not all carbohydrates are the same, with different types providing varying amounts of energy to the muscles. When working out to gain size, strength and endurance, fuel your muscles with the proper types of carbohydrates.
Carbohydrates
Carbohydrates are the body's primary source of energy, providing fuel to the cells. Each 1 g of carbohydrate provides 4 calories of energy to the body. All carbohydrates are made up of sugar molecules. Carbohydrates are categorized into two main groups: simple and complex carbohydrates.
Simple Carbohydrates
Simple carbohydrates, or simple sugars, are carbohydrates that are quickly broken down by the body, providing fast energy. The sugars in simple carbohydrates are broken down in the intestines and absorbed directly into the bloodstream, providing a quick source of energy that only lasts a short time. Simple carbohydrates are an effective way to provide the muscles with a quick energy source. Consume simple carbohydrates at the first meal of the day or immediately before or after strenuous exercise.
Complex Carbohydrates
Complex carbohydrates are more advanced chains of sugar that take longer for the body to break down. This results in a steady source of energy available to the muscles, which helps with providing energy needed for growth, repair and performance. Complex carbohydrates are the most beneficial carbohydrate to athletes. Complex carbohydrates are broken down in to sugars known as glucose, a source of energy that is stored in the muscles and the liver.
Sources and Timing
With simple and complex carbohydrates providing different amounts of energy at different times, it is beneficial to know quality sources of carbohydrates and when to consume them. Foods with simple carbohydrates include fruits, fruit juice, honey, candy and sports drinks. Simple sugars provide quick energy and should be consumed before, during and immediately after exercise. Whole grains, rice, sweet potato, oatmeal and beans are excellent sources of complex carbohydrates. Consume these carbohydrates after exercise. For maximum benefit, eat complex carbohydrates with a protein source.
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