Complex carbs should form 90% of a body builder’s carbohydrate ration in the diet. This is because they are safe, adequate and healthy when compared to simple carbs. Simple carbohydrates, or sugars if you like, are dangerous and risky business. If asked what you eat most, it will better if you could say ‘complex carbs’ and ‘minimal simple carbs’, if not ‘no simple carbs’. Follow this.
The danger and safety of either type of carbohydrates arises from the way either of them relates with insulin. Insulin is the hormone primarily concerned with the regulation of blood sugar and endeavors to maintain it at a constant level. When we ingest a lot of simple carbs, they are easily digested and absorbed into the bloodstream, causing an influx of sugar in the blood. Three things occur consequent to the high blood sugar.
For one, when the sugars are far to high, insulin is produced at a very phenomenal rate. At this condition, the body cannot burn fats because primarily, the urgency is in getting the sugars out of the blood even if it means converting them to fats. No matter how hard you workout, as long as the insulin level is high, as happens after ingesting simple sugars, fats will not be burnt as fuel. Secondly, the sugars have to be converted to something else other than sugar, else the brain and other body organs will be harmed. The first option always available to the body is to use the insulin to convert the sugars into glycogen, stored in the body for later synthesis into usable energy.
This makes it hard to loose body fats, since you are actually gaining more fat as more and more glycogen gets stored up. Thirdly, the insulin production consequent to a steep rise of sugar can get to abnormal leaves. It is an emergency and the body treats it as such. So when the insulin levels are far too high, and more is being produced at every moment, the blood sugar is rapidly eliminated from the blood. That could be good, but then, the insulin level is still in the blood when the sugars reach acceptable and even vita levels. Conversion continues still for the insulin is present in the blood, where the sugars are. Within no time, the blood sugar gets far to low than is ideal, another health risk since the brain, muscles and other body organs need a certain level of sugars in the blood. Therefore, after ingesting simple sugars, the blood sugar might end up reducing at the overall, instead of rising.
With all this negatives borne by simple carbs, you have to agree that they are better left out of the body building diet. The best bet is in complex carbs. To begin with, they are broken down very slowly and can therefore provide a sustained source of energy to the body. Again, the sugar curve is long and with a low gradient. At any given time, the sugar in the blood is optimal, therefore not necessitating the production of insulin. Again, the curve is long meaning the energy production is sustained for long durations after every meal with complex curbs. That is what every body builder needs, to ensure that he or she can train for long and intensely, with adequate supply of energy.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.