Carbohydrates

Carbohydrates are the primary source of energy during muscular activity.  They are stored as glycogen in the muscles and are used for short intense bursts of power.  There are two different types of carbohydrates: simple carbohydrates and complex carbohydrates.  Basically, simple carbohydrates require minimal digestion, so they are a quick source of energy.  Complex carbohydrates are more steadily digested.  The energy released from them is in a steady stream that is used throughout the day.  Both bear equal importance to weight trainers.  The recommended daily amount of carbohydrates is 500-600g.  Because this is for the general populace, there is a formula for finding a more accurate intake based on your body's weight.  This formula is 3.6 x body weight (lbs) = grams carbs/day. Carbohydrates are just as important in weight lifting as proteins because they provide the energy to contract the muscles needed to lift heavy weights.  Once your glycogen supply diminishes, the energy that fuels muscle contractions is lost.  Simple carbohydrates can be obtained from fruits such as apples, oranges, peaches, and pears.  Complex carbohydrates can be obtained from a variety of grains and vegetables such as pasta, brown rice, brown bread, potatoes, and other root vegetables such as carrots.  Foods that should be avoided are candy, soft drinks, chocolate, cakes, and other sweets.  These foods contain a large mount of added table sugar.  These will not be as beneficial to weight trainers as more natural carbohydrate rich foods.


Written by: Daniel Park