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Carbohydrates are the preferred energy source for the metabolism. There are two types of carbohydrates, or carbs - simple and complex carbs. Simple carbs, such as pastas, white brad, and white sugar, are more easily digested by the body. Complex carbs, such as while grain breads and pasta, and brown rice, take longer for the body to digest. Knowing this can come in handy when you consider training time and duration.

When carbs are consumed, the body produces insulin, which is an extremely powerful anabolic hormone that aids in workout performance, muscle growth, recovery, and so forth. Insulin increases protein synthesis, i.e. muscle growth. Carbs kind of get a bad rep, but they are an important part of our diet.

There are a number of benefits when you take carbs. First of all, carbohydrate supplements are digested more quickly, allowing the insulin level to spike up. You can also select which source of carb to take before, during, and after training. For example, dextrose and maltodextrin are fast digesting glycemic carb sources that wil cause a rapid insulin spike. Waxy maize is a source of carb containing zero sugar, and it is designed to re-energize and replenish glycogen stores. So it works very well for those sensitive to sugar.