What are carbohydrates?And their types and importance to the bodybuilder

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What are carbohydrates?And their types and importance to the bodybuilder

What are carbohydrates?And their types and importance to the bodybuilder

Bodybuilders and fitness enthusiasts welcome wherever you are, carbohydrates are the staple food for bodybuilders after protein, they provide them with energy during exercise and during their various daily activities.

It provides the energy our bodies need, by converting carbohydrates into glucose, and this glucose sugar is used in cells, tissues and muscles.

Carbohydrates are very important for muscle building, as they replenish the muscle energy supply in order to help the muscles recover again.

Also read:Body types, know your body type,nutrition and exercise

Carbohydrates are divided into two main types:

simple carbs:

These carbohydrates are the first type needed by the body, called sugars, and are characterized by easy digestion and absorption, and therefore the ability of the body to take energy from them easily, and the most important foods rich in sugar, whether white or brown, honey and sweets of all kinds.

Complex carbohydrates:

It is a healthy carbs but the body cannot digest them easily, it takes a lot of time to digest it, and it does not affect the level of blood sugar.

Examples of complex carbohydrates include green vegetables, whole grains, beans and beans.

What is the difference between types of carbohydrates?

All carbohydrates turn into glucose and raise the level of blood sugar, but some do so faster than others, and controlling the blood sugar level is important to control weight and avoid diabetes.

Fiber found in carbohydrates is important for regulating blood sugar and takes a long time to digest but it is a healthy carbs.

There are two differences between types of carbohydrates:

  1. Refined (processed) carbohydrates such as white rice, from which nutrients and fibers have been removed are bad carbs.
  2. Whole grains such as brown rice that have not removed fiber and nutrients from them and carbohydrates in brown rice are healthy carbs.
Also read:How to build your muscles fast in 3 month

Carbohydrate benefit for bodybuilders:

Increased performance:

Carbohydrates are your favorite energy source for muscles, and make your energy high during exercise and lifting weights.

Reducing mental fatigue:

Carbohydrates are not only important for muscles but also nourish the brain and increase concentration and cognition.

Reverse demolition:

Carbohydrates also reduce cortisol during exercise and recover faster.

Heart health:

Dietary fiber prevents the accumulation of cholesterol in the arteries leading to blockage.

Improve digestion:

Carbohydrates are rich in fiber which helps prevent digestive problems such as constipation and indigestion.

How to eat carbohydrates?

Before your workout:

It is recommended to increase the body with energy two hours before exercise, by eating healthy carbs such as brown rice, whole grains.

During exercise:

The body needs energy when the workout is high-intensity where you can eat 100-50 calories every half hour such as bananas, raisins.

After exercise:

After your workout, it is important to refill the body's energy stores, where muscles store protein and carbohydrates in the form of energy to help them heal.

high carbohydrate foods:

Here is a list of carbs of high and beneficial :

  • Chickpeas: 35 grams of carbohydrates.
  • Apples: Twenty-seven grams of carbohydrates.
  • Potatoes: Especially sweet potatoes that contain twenty-four grams of carbohydrates.
  • Raisins: It contains 12 grams of carb
  • carbohydrates, and makes you feel full.
  • Oatmeal: carbs in oatmeal are very healthy as it contains 12 grams of carbohydrates and makes you feel full.
carb calculator click here
In the end I hope you have known the types of carbohydrates and managed to distinguish between healthy carbs and bad carbs and thank you.

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