Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
March 02, 2006
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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Question:
Marc,
What are complex carbs?
Thanks,
Drew F.
Answer:
The further on your read, you'll begin to understand that
everyone needs energy and the best source of energy is from
carbohydrates. Roughly 50%-80% of your nutritional intake
should come from carbohydrates! (not including any special
needs cases if a person was carbohydrate sensitive).
Carbohydrates are classified into three categories:
Monosaccharides (glucose, galactose, fructose) are the
sugars found in milk and fruits.
Disaccharides (sucrose, lactose) might be found in table
sugars and milk sugars. They are a combination of a two
simple sugars.
Polysaccharides (complex carbs, starches, fibers) come from
whole grains, vegetables, nuts, some fruits and legumes.
These are your complex carbs.
Here's a fact for you: Our bodies can only absorb
monosaccharides (simple sugars).
STOP and realize that complex carbs are just a series of 3
or more simple sugars bound together. As mentioned,
complex carbs go by the alias, polysaccharides.
Your probably wondering if there's a simple example of this
so you can skip today's brief science lesson.
The starch in whole grains is an excellent example of a
more complex carb compared to the monosaccharides like
refined white flours or table sugars. This is why you
always read about "staying away from refined and processed
foods" as much as possible.
Now keep in mind that complex carbs require a prolonged
digestion time (enzymatic process) and thus provide a
slow, even and ideal flow of energy. This avoids any
fluctuations in glucose (blood sugar) levels which can
affect energy. Complex carbohydrates contain more
nutrients and fiber.
Here's a better overview of where you can find various
carbohydrates in foods:
Complex carbohydrates, often referred to as "starchy"
foods, include:
* breads
* cereals
* starchy vegetables
* legumes
* rice
* pastas
* some protein drinks
Simple carbohydrates that contain vitamins and minerals
occur naturally in:
* fruits
* milk and milk products
* vegetables
Simple carbohydrates are also found in processed and
refined sugars such as:
* candy
* table sugar
* syrups (not including natural syrups such as maple)
* regular carbonated beverages
* refined flours
* some processed foods
Bottom line: You want to get most of your carbohydrate
energy from complex sources so that you have a long term
energy flow. After a workout, it's ideal to take in simple
sugars to quickly replace glycogen stores.
Everything you need to know about complex carbs and when to
take simple carbs for optimal workout recovery is in the
Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
Thanks very much!
Best regards,
Marc David
P.S. If this email was forwarded to you and you would
like to get your own subscription, go to:
http://www.beginning-bodybuilding.com
or send an email to bgfb@aweber.com
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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If you don't have a copy of "The Beginner's Guide" yet,
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