Carbohydrates There are 2 products.

Carbohydrates are a key fuel source for any form of exercise, but are especially important during prolonged continuous or high intensity exercise such as weight training. Carbohydrates are stored by the body as glycogen in the muscles and liver, however this storage capacity is limited. If carbohydrate stores are not adequate to meet the needs of exercise/training it will result in: fatigue, an inability to train hard or at capacity, impaired performance, and a reduced immune system function.

Once the muscles and liver have stored the maximum amount of glycogen, any excess is converted into fat. Often diet plans exclude or reduce carbohydrates. This may result in weight loss, but it is often not sustainable. Rather it is advisable to consume complex carbohydrates, such as those provided by foods including: grainy/wholemeal bread, brown pasta and rice, some vegetables, and cereals such as oats. Complex carbohydrates are high in fibre, vitamins and minerals and provide an enduring energy source. Simple carbohydrates are found in fruit, lactose (milk) and sugars. They will provide a fast yet short source of energy and are unlikely to result in satiety (feeling full), often leading to overeating.

A Glycaemic Index (GI) is used to rank how quickly carbohydrate based foods raise the blood sugar glucose level in the body. High GI foods are rapidly absorbed by the body and raise blood glucose levels quickly, whilst low GI foods are more slowly digested and absorbed by the body and result in a gradual rise in blood glucose levels. Most simple carbohydrates are high Gi, and most complex carbohydrates are low GI. High GI foods or supplements can be useful immediately following exercise to promote a faster recovery of muslce glycogen stores.

Many people remain unsure of the amount of carbohydrates needed to optimise training and performance whilst still achieving a desirable weight and body composition. The recommended daily carbohydrate intake for an individual will vary depending on how much exercise they perform and how many calories they consume. For an average person, 45-60% of daily calorie intake should be comprised of carbohydrates. For a person consuming 2000 calories per day, this would amount to 225-300 grams of carbohydrates, given that carbohydrates contain 4 calories per gram. This figure will be significantly higher for those with very active lifestyles and athletes. Some people find it difficult to consume enough carbohydrates through food, thus carbohydrate supplements are recommended to avoid poor performance and fatigue.

Active people, such as weight trainers and bodybuilders, should plan their carbohydrate intake throughout the day and around training sessions to ensure that the body has adequate fuel to perform to capacity. Carbohydrate needs will vary depending on an athlete's frequency, duration and intensity of activity, and their body composition goals. On high activity days carbohydrate intake should increase to match the increase in activity. This will help to maximise training sessions, and promote muscle recovery between sessions. On non-training days, or days of low activity, carbohydrate intake should be reduced to reflect the decreased training load.

Consuming carbohydrates prior to exercise assists in topping up blood glucose levels and glcogen stores in the muscles and liver. This is particularly important if training is performed first thing in the morning, or if it is high intensity, or will continue beyond 90 minutes duration.

Replacing carbohydrates during exercise has a two fold benefit to sport performance. It will reduce and delay the decline in exercise intensity with time by fuelling the muscles, and improve concentration and mental ability/focus by fuelling the brain and central nervous system. There are many carbohydrate based supplements that are suitable to consume during training.

Carbohydrate intake after exercise is essential to allow for optimum recovery of glycogen stores. Incomplete or slow restoration of muscle glycogen stores between training sessions often leads to general fatigue and a reduced ability to train.To avoid this ensure that the protein powder you consume immediatly after training has a good amount of carbohydrates. Most mass gainer/muscle building proteins will fit this description.