Many dislike carbohydrates for tendency to be laid in store, but in practice carbohydrate to carbohydrate discord. It is necessary to have at least general idea of plain and complex carbohydrates and their properties. Besides, there is suitable and improper time for acceptance of carbohydrates. And just at the training carbohydrates will be appropriate.
First of all carbohydrates are energy sources. If the athlete long time adheres to low-carbohydrate food, there comes organism exhaustion soon. The training will take place in such state with a great effort and will do more harm, than advantage.
To avoid it, stop to avoid carbohydrates. On growth of muscle bulk they are simply necessary for work. Therefore in day of the training stock up with sources of plain carbohydrates.
Plain carbohydrates provoke instant emission of glucose in blood. Sweet fruit, all of sugar, products from white flour contain them. For some it can paradoxically sound, take in gym of sweet. However during hard muscular work the organism constantly needs fast energy, and with it are capable to provide only plain carbohydrates. Don't worry, in your case they won't be laid in the form of fat stocks. Out of gym you shouldn't be fond of fast carbohydrates. They really have property to be converted easily into fat. The use of carbohydrates is justified when you with guarantee spend them for vigorous work.
Also it is impossible to use plain carbohydrates during the training if you came to gym with the purpose to lose excess weight. In this case the organism has to spend own power stocks. If you train for weight loss, you need to pay special attention to complex carbohydrates. Unlike simple, they don't cause sharp jump of glucose in blood. Energy from them is released gradually and evenly that promotes maintenance of sense of fulness. Complex carbohydrates can be received both to, and after the training. They will help to restore forces effectively. Acceptance of plain carbohydrates after the training is admissible, only if you worked for increase in muscle bulk.
Complex carbohydrates contain in whole grain and products from it, bean, vegetables, some fruit.
Body builders even have such concept as "the carbohydrate window". This concept means that during the certain period after the training it is the most relevant to receive the portion of plain carbohydrates. It will help muscle fibers to be restored rather and even starts growth process.
There are different opinions on the occasion of ""the carbohydrate window"". Some consider that there is no sense to receive carbohydrates right after the power training. On the contrary, it is effective only in the cardiotraining situation (run, walking).
As the source of carbohydrates both to, and after the training the geyner is the best of all to use. It is the high-carbohydrate mix made by professionals in the field of sports food. It contains the rich set of carbohydrates, simple and difficult.