If you are looking to improve your physique and keep your energy levels high, a diet with an adequate supply of carbohydrates is crucial. Forget about these diets that are low carb, like Atkins and Keto, they DO NOT work in the long run and should be avoided at all costs. Complex carbs should be of equal importance to protein while trying to achieve your fitness goals.

Complex carbs are just thousands of sugar molecules joined together into one molecule. The Glycemic Index is useful for determining which types of carbs are simple or complex. It is very hard to determine what foods are classified as simple or complex without prior nutrition experience. You have to do your homework and research which carb sources will be best for your diet. Most of your healthy carb choice are basically oatmeal, whole-grain wheat, fruits, vegetables, and pasta. There are others certainly, but these will give you an idea of the carb sources you need to consume.

There are many health benefits to complex carbs. They contain large amounts of vitamins and minerals that a trainee`s body needs. Most of these carbs also contain large amounts of fiber, which are slow burning and keeps your energy levels at its peak. When your diet consists of high amounts of simple, sugary carbs, you tend to eat more than what your body can metabolize. Hence, fat gain. To avoid the overeating fallacy, a diet with complex carbs is imperative.

So what happens if you don`t eat enough of these complex carb thingies? You will suffer periods of low energy on top of having unwanted fat gain. This could also lead to severe health problems such as obesity or even diabetes. You don`t want to be injecting insulin into your body everyday so make sure that you are eating your complex carbs.

The only time to avoid complex carbs is post workout when your body`s glycogen stores need replenished. This is where an "insulin spike" becomes useful because you cells absorb these carbs like a sponge. The debate of whether to have simple or complex carbs post workout has been debated for years and there is still no answer to which carb source is best. You will have determine which carb works best for your body post workout, but your best bet is to start with an insulin spike and see how your body responds. In my next article, "Simple Carbs for Rookies," I will discuss the basics of this controversial carbohydrate and try educating you on the "how to`s" of simple carbohydrates. Later