Carbohydrates are one of the most victimized macro nutrients these days. With the low-carb/no-carb diets getting a lot of press in recent years, many are afraid of them and avoid them at all costs in fear that it will make them fat. However, this could be further from the truth. They are the body's primary source of energy, and not consuming enough of them can lead to negative aspects such as lethargy, decreased performance, muscle loss and other undesirable side effects.
Carbohydrates are one of the most important weapons in your arsenal. They replenish muscle glycogen after your workouts and provide energy to your brain and working muscles. While there have traditionally been 'good' and 'bad' carbohydrates, this isn't necessarily true. What's more important than having 'good' carbs or 'bad' carbs is what type of carbohydrates and when they are consumed.
Complex (slow digesting) carbohydrates that are low in the glycemic index are the best choice for the majority of the day as they won't cause a rapid spike in the hormone insulin. They provide slow and steadily burned fuel and will be the most beneficial for their proposed benefits. However, post workout and during your workout, simple (fast digesting) carbohydrates are the best choice as they are rapidly absorbed and will provide fast fuel and replenish muscle glycogen.
While your best sources of complex carbohydrates are whole food sources, carbohydrate supplements that fall into the complex category are oat powder, bran flour, and brown rice powder. Carbohydrates supplements that fall into the rapidly digested category are more common in the supplement industry and include waxy maize, dextrose, maltodextrin and glucose.
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