Force Factor

The Basics
Carbohydrates are macronutrients that are found naturally in many plant-based foods as well as added to processed foods by food manufacturers. Carbs get a bad rap in the media today because eating too many can be associated with weight gain and health concerns but, the truth is, every body needs carbohydrates in order to function at its peak. Carbohydrates serve as a main source of the body’s fuel, powering our brains and our muscles and just about everything else. If we don’t provide our bodies with carbs for workout fuel, our bodies may end up using protein for fuel, instead of for growing and repairing muscle. For anyone trying to build muscle, the right combination of pre-workout and post-workout carbs are essential for success. The key to getting carbs right for your fitness plan depends on (1) what kind you’re getting, (2) when you’re getting them, and (3) how much you’re ingesting.

From Simple to Complex
There are 3 main forms of carbohydrates: sugar, starch, and fiber. Sugars are the simplest forms of carbohydrates and are found naturally in fruits, vegetables, and milk products. Simple carbohydrates are quick sources of energy for the body and include sugars like sucrose (found in table sugar and many fruits), fructose (found in many fruits), glucose (found in most plant foods), maltose (found in grains), and lactose (found in milk and milk products). Soft drinks, honey, fruit juice, honey, and many candies are very high in these simple sugars.

Starches are considered complex carbohydrates and are found naturally in vegetables, grains, dry beans, and more. Starches are complex because they must be broken down by the body into simple sugars. This process takes more time, allowing starches to supply the body with longer, sustained energy than simple sugars can. Foods high in starches include bread, cereals, potatoes, pasta, rice, and beans.

Finally, fiber is also considered a carbohydrate; however, it is resistant to digestion and is passed through the body unabsorbed. Whole fruits, raw vegetables, and whole grains are typically very high in fiber which can help you feel fuller on fewer calories. If you’re trying to cut weight, choosing fiber-rich foods can definitely help you support your goal by controlling your hunger.

Pre-Workout Carbs
It’s no secret that workouts require extra energy and extra fuel for your body. One to two hours before your workout (whether its weights, cardio or a mix) you should have a small meal containing complex carbs.

Complex carbohydrates are broken down into simpler sugars and stored in our muscles in the form of glycogen. Later on, during your workout, this glycogen is broken down by your muscles as it is needed for energy to power your workout. Carbs from simple sugars won’t sustain you in a long, intense workout as well as complex carbs can. When your muscles run out of the glycogen they get from carbohydrates, you experience the unpleasant sensation of “hitting the wall.” This is especially common during endurance exercises (like long-distance running or cycling) and is experienced as intense fatigue and energy loss.

For your pre-workout meal, shoot for low-fat and low fiber so it’s easy to digest. Fiber is great for keeping you full, but pre-workout fiber can cause stomach cramping – definitely not something you want during a lift. Choose complex carbs, like in whole grain bread, and some lean protein (like in turkey breast or sliced grilled chicken). How many carbs and calories you should eat pre-workout will depend on your size and the type and length of your workout. We’d advise you start with 300-400 calories for a preworkout meal containing 30-50 grams of carbs and 20-40 grams of protein. Do a little experimenting off of that benchmark to find out the amount of complex carbs you need for optimal workout fuel.

Post-Workout Carbs
Post-workout, you’re body might feel like it’s running on empty… and it might well be. Restoring your body with post-workout carbs is essential to prevent your body from breaking down protein and/or muscle for fuel.

Immediately after a workout is the best time to get some simple carbs. A protein shake, glass of fruit juice, or a handful of dried fruit are good choices. Simple sugars right after a workout quickly restore your body’s supply of usable energy.

One to two hours post-workout, it’s time to have another meal of protein and complex carbs. Your muscles will be craving protein and long-term energy again at this point. Some of our favorite standards are the chicken and mixed vegetable stir fry, scrambled eggs with vegetables, grilled salmon with sweet potatoes, or tuna and brown rice.

Watch Out for Labels
Going down the grocery store aisles, you’ve probably seen labels like “Low-Carb” or nutrition facts listing “net carbs.” Be wary of these labels! They are not regulated by the FDA so they don’t have any standard meaning. The best advice is to continue looking carefully at nutrition facts on packaging (and serving sizes). Look out for simple sugars added to packaged foods where they aren’t necessary and choose non-processed foods for both your simple and complex carbs when possible. And, remember, carbs aren’t the enemy. Your body needs them and eating the right carbs at the right time is critical for your total workout success!