There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (slow burning).
One thing people need to know about carbohydrates is that too many calories, of any type, can lead to fat gain. With carbohydrates, people eat too many sugary carbohydrates foods, which also contain fat. Of course, complex carbohydrates are better than simple carbohydrates and while it’s true that you need carbohydrates for energy, how much do you really need?
For body builders trying to gain mass, you need around 2-3 grams per pound of body weight of preferably complex carbohydrates. If you have a high percentage of body fat, that is for weight loss; drop that amount to 1 ½ grams per pound of body weight.
The only real times to take simple carbohydrates are with the pre/post workout and morning shakes. Many times the protein powders come with certain percent of Carbohydrates, this should be noted.
Generally bodybuilders have a better understanding of carbohydrates than the average person. On intake, they are broken down to glucose, which, among other things, fuels muscular contractions and glycogen, which is stored in the muscles and liver for future use.
Without enough stored carbohydrate in the muscles, they take on a flat appearance and you lack the energy to train hard. As long as your carbohydrate intake doesn’t overwhelm your energy needs, you do not have to worry about fat gains from carbohydrate intake.
GOOD CARBOHYDRATES: Whole grains, Oatmeal, Brown rice, Sweet potatoes, purple potatoes, complete wheat.
SIMPLE CARBOHYDRATES: Fruit juice, All sugars