Bodybuilding Beginners Guide to Carbohydrates

Learn to use Carbs to fuel you workouts & health!

Author Writter Image By:

A straight forward bodybuilding guide to carbohydrates!

Carbohydrates: more info…

Carbohydrates are composed of carbon, hydrogen and oxygen atoms. They are the preferred nutritional source of energy. In the United States the average adult male consumes approximately 300 grams of carbohydrates per day. Females consume approximately 180 grams of carbohydrates per day. Carbohydrates contain 4 calories per gram, which is the equivalent of protein.

Just as with fats, there is more than one type of carbohydrate. They can be broken down into two main categories. They include your simple and complex carbohydrates. They can be further broken down into categories, including different types in each of the categories. I have outlined the categories and types of carbohydrates in Chart 1A.

Carbohydrates - Chart 1A

Simple Carbohydrates

Monosaccharides - Are known as simple sugars.

Disaccharides - Are formed from 2 monosaccharide molecules.

Complex Carbohydrates

Polysaccharides - Are formed from multiple chains of monosaccharides.

What Carbohydrates are best for your Training & Recovery

When preparing for your training sessions you should think at the least 24 hours out from your workouts. Yes 24 hours, because the fuel that will mostly fuel your workout comes from that meal you ate on Saturday night when your in the gym Monday morning trying push 365 lbs. for 8 reps on the incline bench. We have heard it a thousand times people saying i ate good yesterday so why am i so weak and kinda flat today?

Some trainers try to get over this by taking so called high energy pre-workouts that do nothing but mask over the problem for maybe 1 or 2 weeks then your back to the same old situation. Caffeine and other ergogenic stimulants are no going to be a solution to this problem. You need to pay attention to your dietary issues.

Almost all your meals (excluding you post-workout shake & the first food meal) should have mixture of complex medium to low glycemic indexed carbohydrates and at least one fibrous carb to help clean out the excess sugar and help you avoid any bad digestive problems that seem to accompany most bodybuilders who eat any thing and everything just to gain weight, which will be mostly FAT. As for pre-workout about 1.5 hours before training have a shake of about 30-35 gram of whey isolate protein with a piece of fruit- we like apples, this will quickly move through your gut so don't worry about it being in your stomach. Then 30 minute before training you can take yourself a pre-workout supplement that more on the growth side with less stimulants and more performance enhancers. Following this plan will give you all the energy you will ever need to finish even the toughest workouts.

As mentioned in the previous paragraph all you meals should follow the formula of 2 starch carbs and 1 fibrous carbs fro the most part. This paradigm holds true for just about every meal except your post workout shake and the following meal. This is a time when you need to push glycogen back into your muscle to make them feel like they are over saturated. One of the best ways to start the recovery process is to begin to fill muscle glycogen and amino stores with in the 20-30 minutes after training., to do this we here at don't go for the traditional protein shake because even though whey isolate does digest really quickly it still has to digest. A post training drink consisting of high glycemic carbohydrate with 10 grams of EAA's, 5-7 grams of Creatine, 5 grams of Glutamine, & .5 grams of Vitamin C. This formula has help all who have used it recover quicker from their workouts with less soreness and fewer down days due to cold even in harsh weather.

The first meal you have after training will be based on what training cycle you are in, what we are going to recommend is for those in a growth phase. You have just finished training and have primed your recovery with a post-workout drink that has primed you muscles for a high protein, high fibrous carb meal to push new growth and better performance. Since this meal is going to be higher in protein than most that you consume your fibrous carb are gonna take the lead with maybe a little complex carbs on the back end. Your gonna need the high fiber so you body can handle the extra protein. This is the reason people get fat eating a steak and potatoes when compared to someone eating the same steak along with some green beans. Your getting carbs but the fiber is gonna pull allot of the saturated fat and excess out of your system to help you from gaining to much unwanted weight.

In conclusion:
Carbohydrates are not a necessary part of the human experience like Protein and Fat, but they do play a major role in your training. Using carbs right can have a very good effect on your health and training. Using carbs wrong such as to many simple sugars can lead to very bad health condition like diabetes, liver diseases, and worst of all cancer, which lives almost sole on sugar. Be sound with you nutrition and you can achieve just about anything your genetics have in them.

Other Bedrock Nutrition 101 Articles

Tags: Bedrock Athlete Nutrition Supplements General Health Whole Foods

Train Smart & Train Hard!

Thank You...

Send Us Your Comments:
Bodybuilding Beginners Guide to Carbohydrates - Comments

Related Articles


Sponsored Products:

Modern BCAA+


The Better BCAA!

Controlled Labs Green Bulge

Controlled Labs
Green Bulge

Creatine Volumizer Matrix!

FinaFlex Stimul8


Extreme Results!








Natural Weight Gainer Protein Powder!




All Natural High Calorie Meal Shake