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When it comes to bodybuilding nutrition, carbohydrates are a hugely important source of energy for athletes, yet they are often overlooked or underappreciated. Carbohydrates offer a variety of benefits, both during and after physical activity, which make them essential for bodybuilders looking to maximize their training. In order to reach peak performance, understanding the different types of carbs and the dietary recommendations for bodybuilding are vital.

Carbohydrates provide fuel for athletes in two ways, providing an immediate and long-term energy source. Altering the amount and type of carbohydrates a bodybuilder consumes can greatly impact their physical and mental performance during and after a workout. As such, understanding the pros and cons associated with particular carbohydrates can lead to an improved performance in and out of the gym.

What are Carbohydrates and How Do They Impact Performance?

Carbohydrates can be broken down into either simple or complex sources. Simple carbohydrates are typically refined and process foods that contain sugar and provide the body with an immediate source of energy. Refined sugars such as candy, baked goods, and soda, are some of the most common simple carbohydrate sources. Although these food options can provide an immediate boost to the body, the sugary mixture can often cause an extreme crash or "sugar crash" shortly afterwards, leading to a lack of energy and mental fatigue.

Complex carbohydrates, on the other hand, are composed of starches and provide the body with a slower, more sustained source of energy. Foods such as oatmeal, brown rice, beans, and potatoes are some of the best examples of complex carbohydrates. These foods offer bodybuilders with a more steady energy source that helps regulate blood sugar levels and provides them with an increased staying power during workouts.

Carbohydrates and Post-Workout Recovery

Carbohydrates are imperative for athletes recovering from high-intensity workouts. After an intense exercise session, the body is in need of essential fuel and nutrients, which carbohydrates can provide. Complex carbohydrates help refill glycogen stores and assist with post-workout recovery. Glycogen is used by athletes to give them an extra energy boost and enhances the duration and intensity of workouts, while also providing them with the necessary fuel to restore energy after their workout. For example, a high-carb snack after a workout consisting of oatmeal and fruits can help bodybuilders quickly replenish and restore energy immediately following a strenuous session.

The Science Behind Carbohydrates and Bodybuilding

Several studies have been performed to understand the relationship between carbohydrates and bodybuilding performance. One study, published in the journal of PLOS ONE, suggested that in terms of bodybuilding performance, complex carbohydrates are more beneficial than simple carbohydrates. The article measured physical performance and recovery time of athlete’s following a strenuous exercise session. The study found that meals containing complex carbohydrates improved performance and fatigue level, while a meal with a high amount of simple sugar caused a decrease in performance and increased fatigue. Another study, published in Nutrition Science, found the best combination of carbohydrates for bodybuilders was a combination of higher glycemic carbohydrates and lower glycemic carbohydrates.

The Importance of Carbohydrates for Bodybuilders

When it comes to bodybuilding nutrition, carbs provide the essential fuel for an intense workout. Consuming a proper amount and type of carbohydrates allows bodybuilders to fully maximize their energy and endurance during their exercises. Simple carbohydrates provide a quick burst of energy, but this energy is often short lived and doesn’t provide the necessary fuel for optimal performance. If a bodybuilder indulges too much in simple carbohydrates, they may suffer from a "sugar crash" usually felt after consuming too many sweets, leading to a decrease in performance.

On the other hand, consuming complex carbohydrates gives bodybuilders the key components for efficient fuel. Complex carbohydrates provide bodybuilders with a long-lasting source of energy, allowing them to workout at higher intensity and duration levels. Additionally, these foods help with post-workout recovery, allowing athletes to fully replenish their stored energy levels for their next session.

Bodybuilding Supplements

In addition to adjusting the amount and type of carbohydrates a bodybuilder consumes, taking various carb-based supplements can help them reach peak performance. SuppLife, a Connecticut based retail company, sells health and nutrition-based products specifically for body building, including vitamins, minerals, sport nutrition, diet and energy products. SuppLife provides carb-based supplements that fill in the gaps containing essential nutrients and fuel during workouts.

To ensure optimal performance, these products usually contain complex carbohydrates and are available in either a powder or liquid form. These supplemental forms of carbohydrates provide athletes with the necessary fuel they need to ensure the intensity and duration of workouts. By providing these essential supplements to the body, the bodybuilder can maximize their performance and ensure their body is prepared for the next workout.

Conclusion

Carbohydrates are a vital part of bodybuilding nutrition and should be treated as such. Whether it is through food or supplements, understanding the different types of carbohydrates and their associated benefits requires research and precaution. Simple carbohydrates such as white bread and processed foods can provide a momentary boost of energy, but may not provide the necessary nutrients and fuel for optimal performance.

Conversely, complex carbohydrates like oatmeal and brown rice can help replenish glycogen stores and provide the body with a sustained and replenished energy source. To ensure peak performance, bodybuilders should strive to consume a proper amount and type of carbohydrates before, during, and post concentration. With the help of SuppLife and its portfolio of health and nutrition based products, bodybuilders can take their performance to the next level.