Types Of Carbohydrates – Definitive Carbohydrate Guide

People with a beginner’s knowledge of fitness will tell you to have more protein to build muscle, but just protein isn’t enough. We bring you the carbohydrate guide. Types of carbohydrates can be roughly categorised into simple, complex and fibrous.

What are Carbohydrates?

Carbs are often misunderstood. People assume that all carbs are the same, which is untrue. The basic function of carbs is to cause an insulin response in the body and cause better recovery after your workouts. They help restore the glycogen stores within the muscle and the liver, keeping them healthy and giving them their size. Carbs also serve the important function of protein sparing. When consumed, the body uses carbs for energy and deputes protein for the function it is meant for, that is, building muscle.

What are the Different Types of Carbohydrates?

Typically they are of 3 types of carbohydrates: simple, complex and fibrous. Simple carbs digest quickly and cause spikes in insulin, while complex and fibrous carbs induce a more uniform insulin response.

Insulin, insulin, insulin; you must be wondering why we have been repeating the term again and again. Insulin has three basic functions as far as bodybuilding is concerned:

1. Stop the secretion of Cortisol, a hormone released post workout that increases muscle breakdown.
2. Cause more efficient and quicker transfer of amino acids to your muscles.
3. Signal the body to store fat, in simple terms.

Sources of the Different Types of Carbohydrates

Just like any other food, carbohydrates can be obtained through various food sources. However, sources of carbohydrates differ based on the different types of carbohydrates.

1. Simple carbohydrates are present in milk, sweet fruits (like bananas, mangoes and apples), table sugar, honey, soft drinks, and so on.
2. Complex carbohydrates are mostly present in all grain, flour, brown rice and similar foods. This is the type found in our chapatis and dal chawal, making them count among the high carbohydrate foods.
3. Fibrous carbohydrates are present in vegetables like carrots, peas, whole grains, etc. and in pulses (commonly known as dal).

Guide to Consumption of Different Types of Carbohydrates

We have already discussed different carbohydrates foods. Moving forward to  how these should be consumed, and included in your daily diets. Following are some points that may help you understand the function of carbohydrates in the body, and how and when to consume them:

1. Have lots of simple carbs after your workout. This is to ensure replenishing of glycogen reserves which get exhausted during your workout.
2. Consume complex carbs with protein supplements every three hours through the day. Complex carbs should especially be had when one wants to gain size. They can be reduced when trying to cut down on fat.
3. Have fibrous carbs with complex carbs, or sometimes even as a replacement.
4. When having a late night meal, cut down the consumption of carbs. Try to keep a gap of 2-3 hours between your last carb meal and sleep. Only have protein (slow digesting like casein or protein blend) before you sleep.

Carbohydrates and Fat Gain

Consumption of different carbohydrates foods is usually associated with fat gain. However, this is true for only certain types of carbohydrates. Complex and fibrous carbs restore glycogen restores, and keep insulin levels high and stable.

To prevent unnecessary gain of fat, do not consume simple carbs at times except post workout and as soon as you wake up. They will cause insulin levels to spike erratically and make you store fat you wouldn’t usually store.

Conclusion

So, yes, this is all you need to know to start out. We have learnt about the carbohydrates definition, different types of carbs as well as carbohydrates food list.

Train hard, eat big, stay strong!