In its most basic state, carbohydrates are organic compounds which are found in tissues and food that can be broken down to be one of the three major sources of energy for animals and humans. Carbohydrates can be classified as simple or complex, and they are mainly sugars and starches.
Similar to most other athletes, bodybuilders need carbs (carbohydrates) to help recover from training and to provide energy for future training sessions or competitions.
While simple carbohydrates consist of one or two sugars, (and include food items such as fructose and white flour), complex carbohydrates consist of three or more sugars, and they usually have a rich fiber content.
Complex carbohydrates are a dietary starch made of sugar molecules that are strung together like a necklace, or branched like a coil. Complex carbohydrates ensure that your body has what it needs to operate at peak performance, and they are usually found in whole plant food. Because of this, they often have a high number of minerals and vitamins.
Many people wonder whether simple or complex carbs are better for bodybuilders, but the answer is that you need both!
Keep reading below to find out more about which carbs are the best for bodybuilders and how you can add them to your diet!
Simple Carbs vs Complex Carbs for Bodybuilders
Complex carbohydrates are foods that contain an abundant number of minerals, vitamins, and antioxidants, such as:
- Brown Rice
Simple carbohydrates (simple carbs), on the other hand, have softer texture such as baked goods, white bread, and white rice. Other types of simple sugar include candy, sweeteners (such as table sugar), and honey.
Simple carbohydrates are easily digested, and since they are absorbed fast, they lead to a spike in blood sugar and a quick boost in energy. Simple carbs are also often referred to as High Glycemic Index carbohydrates because they cause a rapid increase in blood glucose concentration.
Although fruits, dairy, and vegetables are technically made of simple carbohydrates, they contain protein, fiber, and other nutrients which cause them to act like complex carbohydrates in the body.
A complex carbohydrate has many advantages for fat loss and muscle gain, primarily since it is generally full of more essential nutrients overall. This will enable you to have a healthier and more productive body, leading to the positive changes you are looking to make!
The one role in which simple carbs are more effective than complex carbs for bodybuilding is directly after a workout. Simple carbs are better directly post-workout because they promote a quicker insulin response and stimulate muscle recovery faster.
As stated in a study published in The Physician and Sportsmedicine,
“To hasten recovery after intense training, athletes should consume at least 50 g of high- or moderate-glycemic carbohydrates as soon after exercise as is practical. They should eat at least an additional 50 g every 2 hours until they eat a large meal. To obtain the recommended 70% of calories from carbohydrate, athletes may find it helpful to determine how many 50-g carbohydrate food portions they need to eat daily.”
However, I don’t regularly eat simple carbs at any other time of day, outside of certain High Glycemic Index (GI) fruits, honey, or maple syrup.
Keep reading below to learn some additional health benefits of complex carbs as well as the eight best carbs for bodybuilding!
Health Benefits of Complex Carbohydrates for Bodybuilding
There are several reasons why it is much better to consume more complex carbohydrates than simple carbohydrates throughout the bulk of your day, including:
Because of the rich fiber content of complex carbohydrates, when they are consumed, they allow for your digestive tract to work much more smoothly overall. This often leads to less bloating and gas.
Constipation can also be improved in this manner, as more toxins are removed from your body
According to a study published in Atherosclerosis: Diet and Drugs,
“Multiple lines of evidence suggest that for cardiovascular disease prevention a high sugar intake should be avoided. There is growing evidence of the high impact of dietary fiber and foods with a low GI on single risk factors (e.g., lipid pattern, diabetes, inflammation, endothelial function, etc.) as well as also the development of the endpoints of atherosclerosis especially CHD.”
If you have trouble with digestion or you simply want to feel lighter and freer each day, complex carbs are the way to go!
Energizes the Body for a Longer Period
Although eating simple carbohydrates provides a quick way to fulfill a craving and fill your stomach, they are quick to digest and cause hunger to return fast.
Complex carbohydrates take a much longer time to digest and are crucial to fulfilling hunger and providing you with a long-lasting source of energy.
According to a study on the effect of two distinct breakfasts with different carbohydrate compositions on hunger and satiety and mood in healthy men that was published in the International Journal of Obesity,
“Consumption of a CCHO (Complex Carbohydrate) breakfast is favorable in comparison to a SCHO (Simple Carbohydrate) breakfast, because of the lower perception of ‘fatigue’ and the higher degree of satiety after consumption.
Enhances a Healthy Heart
A diet that is rich in vegetables has been proven to reduce LDL cholesterol, and guard against heart attack and angina by lowering blood pressure.
Complex carbohydrates can help you maintain a healthy heart, while whole grains and legumes help to guard the heart by reducing cardiovascular and coronary heart disease risk.
When you eat complex carbohydrates, you will feel full faster; and for a more extended period. This results in less cravings, and the need to eat unhealthy snacks that can occur between planned meals will significantly diminish.
Rather than reaching for a simple carbohydrate, snacking on complex carbohydrates or incorporating them into your meals is a great way to stay on track with your weight loss program, or weight maintenance goals.
Complex Carbohydrates also provide antioxidants, and other vital nutrients that are essential for removing free radicals, and reducing inflammation.
Enhances Athletic Performance
Complex carbohydrates improve the replenishment of muscle glycogen stores and therefore enables athletes to perform much better.
They Enhance Restful Sleep
By lowering the stress hormone cortisol, complex carbohydrates enable you to have a more restful sleep
Enhances Your Mood
Complex carbs provide the building blocks that are necessary for the body to synthesize the feel-good neurotransmitter serotonin, and this improves your mood and well-being.
Additional Reading: Eating Tips that Will Improve Your Health
The 8 Best Complex Carbs for Bodybuilding
Now that you understand why bodybuilders should intake more complex carbs than simple carbs, you can check out the eight types of complex carbohydrates which I believe are the best!
One of the best sources of complex carbohydrates is oats because they are a highly nutritious gluten-free cereal that contains a healthy type of fiber known as beta-glucan. Beta glucan is known to lower blood sugar and cholesterol in the body.
Oats are unique because they have a blend of different forms of starch, and this makes them great for replenishing energy stores and managing blood sugar.
Oats can be effective for starting your day or filling in any time between meals.
Oats have a minimal effect on blood sugar levels and are very effective at keeping you full without needing to eat too many calories overall. I start my days off every morning with a bowl of oatmeal also containing honey, maple syrup, and coconut oil!
2.) Millet, Buckwheat, and Amaranth
These are all heirloom grains that have been cultivated for more than 7,000 years by indigenous populations. All three of these are highly nutritious and gluten-free.
They contain more minerals and vitamins than other grains, and because of their high fiber and antioxidant content, they are beneficial for blood sugar control. This makes them a perfect “comfort” food to eat for post workout glycogen replenishment.
Also, these grains are all excellent examples of vegan protein sources!
My wife is a huge fan of buckwheat, and it is far more commonly eaten in Eastern countries than in the West. I am more of a fan of millet, but any of these three will serve you wonderfully!
If you would like to buy buckwheat but do not see it at your store, the best brand of buckwheat can be purchased even cheaper online than in stores anyways! You can easily purchase a stock of this to have for months on end.
If you would like to try buckwheat, my favorite brand is:
3.) Sweet Potatoes and Other Tubers
The indigenous people of Okinawa, Japan are one of the longest-living populations on the planet, and researchers believe that this is partly due to their unique diet.
About 70 percent of the calories these people consume are from sweet potatoes and yams! These “tubers” that have a bright orange color are loaded with antioxidants, vitamins, and fiber; making them one of the healthiest foods on the planet.
Both can be enjoyed with a small amount of butter, and a dash of cinnamon, to make a delicious treat!
The main component in sweet potatoes are complex carbohydrates known as starches, and they make up 53% of the carbohydrate content. A medium sized sweet potato that is boiled without its skin contains 27 grams of carbohydrates.
Simple sugars like sucrose, fructose, and maltose, make up another 32% of the carb content.
Glycemic index refers to the measure of how fast blood sugar values rise after eating a food or meal, and sweet potatoes have a medium to high glycemic index which varies from 44-96.
Considering the relatively high glycemic index of sweet potatoes, it may be unsuitable for diabetic persons to ingest large amounts of sweet potatoes.
Boiling sweet potatoes seems to be associated with lower glycemic index, when compared to frying and roasting.
Sweet potatoes are probably my favorite complex carbohydrate, so check out these additional benefits:
Vitamin A in Sweet Potatoes
Sweet potatoes provides us with large amounts of beta-carotene, which is transformed into vitamin A in the body.
To get the necessary amount of daily Vitamin-A from sweet potatoes, 100 grams of sweet potatoes is recommended.
Vitamin-A deficiency is something which greatly effects developing countries and their food supply with this deficiency potentially leading to temporary or permanent damage of the eyes, and possibly even blindness!
Sweet Potatoes Contain Loads of Potassium
Potatoes contain potassium which has the potential to decrease the risk of heart disease. Potassium is also incredibly important for muscle recovery as an athlete, being a key nutrient along with sodium for maintaining overall body hydration and performance!
Sweet Potatoes are High in Vitamin B6
Vitamin B6 plays an active role in the conversion of food into energy.
Vitamin E Content in Sweet Potatoes
It is a fat-soluble antioxidant which assists in protecting the body against oxidative damage. Oxidative damage is usually associated with increased risk of all types of cancer.
Diets rich in antioxidants like carotenoids have been linked with lower risk of breast, kidney and stomach cancers.
Based on the results from many different studies, sweet potatoes are rich in potent antioxidants that can effectively neutralize free radicals and other harmful substances that can increase the risk of cancer.
Purple potatoes have the highest level of antioxidants overall.
Sweet Potatoes are One of the Best Sources of Manganese
Manganese is a trace mineral that is vital for growth, development and metabolism in the body. Manganese is not found in high quantities in many foods but sweet potatoes are loaded with this amazing nutrient!
Sweet Potatoes Help With Blood Sugar Regulation
The main features of diabetes include an imbalance in blood sugar levels and insulin secretion.
There is a suggestion that a specific type of sweet potato with white flesh (Caiapo) may likely improve diabetic symptoms in individuals with the type 2 diabetes.
This type of potato may be able to decrease fasting blood glucose and LDL-cholesterol levels in the body, and also increase insulin sensitivity.
However, the available data is considered insufficient to prove the effectiveness of sweet potatoes in treating type 2 diabetes, there is need for further human research. Regardless, there is strong potential for this to be yet another one of the amazing benefits of sweet potatoes!
Plant Compounds in Sweet Potatoes
There are several plant compounds that you get in sweet potatoes that will help to improve your health.
Generally speaking, the antioxidant properties of sweet potatoes increases along with the color intensity of the flesh of the potato. It actually increases in colored varieties such as deep orange, purple and red sweet potatoes.
Some of the plant compounds that can be found in sweet potatoes include:
- Chlorogenic Acid- It is the most abundant polyphenol antioxidant that can be found in sweet potatoes.
- Beta-Carotene- Beta-carotene is an antioxidant that is transformed into vitamin A in the body. By adding fat to your meal, it can increase its absorption in the body.
- Coumarins- You can also find small amounts of umbelliferon, esculetin, and scopoletin, which may help to prevent blood clotting. Also, it has the potential to help inhibiting the replication of the HIV virus based on animal and cell studies.
- Anthocyanins- The purple sweet potatoes are very rich in anthocyanins, and possesses strong antioxidant properties.
It is important to note that the absorption of vitamin C and several antioxidants found in sweet potatoes increases after cooking the sweet potatoes, while the levels of other plant compounds decreases slightly.
However, sweet potatoes are quite rich in many plant compounds that help to maintain your body.
A medium sized sweet potato contains only about 2 grams of protein. Although it is low when compared to other sources of protein, sweet potatoes contain unique proteins called sporamins, which accounts for 80% of its total proteins.
Sporamins are produced in sweet potatoes whenever they are subjected to physical damage in order to facilitate healing, and recent studies tend to suggest that these proteins may contain antioxidant properties.
Although it may have an overall low protein content, this still serves as a great source of protein due to the unique effectiveness of the type of protein contained within.
A Great Fiber Source
Boiled sweet potatoes are relatively high in fiber, as a medium sized sweet potato contains about 3.8 grams of fiber.
The fiber in potatoes are both soluble (about 15-23% in the form of pectin) and also insoluble (about 77-85% in the form of lignin, hemicellulose and cellulose).
Soluble fibers like pectin have been shown to help to reduce overall food intake, and reduce blood sugar spikes by slowing down the digestion of starches and sugars in the body.
Insoluble fibers provide several health benefits such as reduced risk of diabetes, and improved gut health. The combination of these two types of fibers in one food make it an extremely healthy food for your body in many ways!
Vitamin C Content
It is a well-known fact that Vitamin-C is essential to help ward off the flu and cold viruses. However, Vitamin-C also plays a crucial role in teeth and bone formation, blood cell formation, and digestion.
Vitamin C also helps to accelerate wound healing, and aids in the production of collagen which helps in maintaining your skin’s youthful elasticity.
The list of benefits of Vitamin-C is quite long, and sweet potatoes are incredibly abundant in this vitamin.
Although it is considered technically as a seed, quinoa is composed of an exceptional nutritional balance between protein, fat, and carbohydrates. Quinoa is exceptionally beneficial for cell membrane health, and brain function. Quinoa is great for a post-workout meal or with dinner, and you can enhance your glucose uptake by eating quinoa with vegetables or spices.
Quinoa isn’t especially “tasty” so mixing it with other vegetables or into a soup is an excellent way to enjoy the health benefits!
The variations of squash that can lighten up your meal are endless. Some of these variations include yellow summer squash, spaghetti squash, acorn, butternut, and zucchini. They are all packed with fiber and nutrients and are relatively low in overall carbohydrate content.
You can bake them, sauté with greens, or they can be used as a substitute for popular refined carbs such as regular pasta noodles.
6.) Whole Fruits and Bananas
Of course, fruits are very rich in a variety of phytonutrients that have many health-enhancing properties. A good example is blueberries, which contains anthocyanin that not only reduces inflammation but also protects against everything from cancer to diabetes. Although blueberries are acidic (and other fruits as well), they are still incredibly healthy for your body.
Since they are low in calories, they are a great choice of food if you are trying to lose fat. However, if your goal is exercise recovery, then watermelon, bananas, or pineapples may be a better choice.
Bananas can raise the levels of the sleep hormone melatonin, and significantly improve blood antioxidant levels.
They also contain prebiotics, on which the beneficial bacteria in your gut thrives; making them great anti-stress food.
7.) Lentils and Legumes
Since they are very high in fiber and provide a balanced macronutrient profile to help fight hunger, beans and lentils are some of the healthiest sources of complex carbohydrates. Lentils contain the highest phytonutrient levels of all legumes, which makes them protective against many diseases associated with stress including:
- Heart disease
- High Blood Pressure
8.) Green Vegetables
One of the unique benefits of leafy vegetables is that you can eat them in enormous quantities since they are very low in calories and filled with fiber and nutrition. Some of the best leafy green vegetables to try to add to your diet include kale, rainbow, and Swiss chard; which contain antioxidants that are linked to the prevention of cancer, and blood sugar management.
Others are collards and arugula, which is packed with nitrates that help to improve blood flow and may enhance exercise capacity.
Pumpkin is one of the healthiest types of complex carbohydrates for bodybuilding in the world, even though few people understand any of its incredible benefits! The benefits of pumpkin include making weight loss easier, improving your eye sight and eye health, reducing your risk of cancer, and much more!
This is one of the healthiest foods in the world due the fact that it contains an assortment of nutrients which are vital for your body.
Pumpkin can be eaten in its natural form, or it can be made into a soup amongst other options.
Eating pumpkin pie might not be the healthiest way to get your daily intake of pumpkin in, but the benefits of pumpkin are so strong that even a dessert pie can be beneficial for you health!
Check out these additional health benefits of pumpkin!
Helps with Sharper Eyesight
Just a single cup of pumpkin soup contains more than 200 percent of the recommended intake of Vitamin A! This particular vitamin is effective in aiding vision, especially while in places with dim lights.
Pumpkin soup is rich in carotenoid, which is the compound that gives the gourd their orange color.
There is also beta-carotene, which is usually converted by the body into Vitamin A.
Eating pumpkin seeds, or pumpkin soup such as in the recipes above is an excellent way to get these vital nutrients in to your body. Your eyes will certainly thank you!
Helps with Weight Loss
Pumpkin soup is usually rich in fiber, but has almost no calories. Fiber is very helpful when it comes to aiding proper digestion, where the different nutrients are broken down easily.
This enables the body to work more efficiently, and as a result burn fat faster.
The fact that pumpkin has low volumes of calories also plays a significant role, because it helps to ensure that people who use the soup do not get unwanted fat in their body from excess calories.
If you are trying to lose weight but don’t want to walk around hungry all day, try eating a couple bowls of pumpkin soup! You can also make mashed pumpkin (like mashed potatoes), but just make sure not to add too much butter or milk.
Regardless, the fiber is one of the best benefits of pumpkin and can absolutely help you lose weight quickly!
Enhances Health of the Heart
Pumpkin oil contains a plant based substance known as phytosterol. According to various studies, this substance reduces LDL (which is also known as bad cholesterol).
Reducing LDL plays a major role in enhancing the performance and health of the heart.
When bad cholesterol accumulates in the body, it moves in to the heart and can hinder its overall performance.
Someone regularly using pumpkin soup does not experience this problem, since they are naturally working to lower their levels of cholesterol daily.
Along with reducing general cholesterol, losing weight is one of the easiest ways to improve the condition of your heart. If you have issues with obesity, or simply have a few too many extra pounds, this can be detrimental to your heart.
Drop the pounds by adding more pumpkin in your diet, and your heart will be much healthier!
Reduces the Risk of Cancer
Beta-carotene is one of the most effective antioxidants in the world, and pumpkin contains very high amounts of this nutrient!
Studies have shown that this substance can help in reducing risks of different types of cancer.
These studies have shown that this substance is more effective than most of the supplements that are used with an objective of reducing chances of being affected by cancer, proving that natural foods are more effective than modern medicine in many ways.
See Also: Foods High in Antioxidants
Skin Protection Benefits
Another incredible benefit of eating this amazing food is that it has been proven by professionals that the carotenoids found in pumpkin help with keeping the skin healthy.
These components ensure that the skin is provided with the necessary nutrients, and as a result remains healthy for longer than it naturally would.
This plays a key role in reducing some major skin related issues, such as developing wrinkles.
Boosts Your Immune System
Pumpkin soup is rich in Vitamin C, which is one of the main vitamins that is known to boost the immune system.
One cup of pumpkin soup contains about twenty percent of the amount that is required daily!
By eating just a few cups of pumpkin soup on a regular basis, your immune system will be significantly boosted.
In fact, this is one of the most important health benefits of pumpkin soup, because it prevents the body from being attacked by various opportunistic conditions.
Using supplements such as Emergen-C are great when necessary, but taking a more holistic approach to your immune system will have much better long-term effects.
Concluding Thoughts – The Best Complex Carbs for Bodybuilding
Complex carbohydrates are essential for your body and are critical for anyone looking to build a healthy and aesthetic body.
All the carbohydrates listed above will make excellent additions to your diet, and can be extremely helpful in creating a well-rounded diet overall!