Carbohydrates in Food: A Complete Guide

Carbohydrates in food

Carbohydrates make up one of the three basic macronutrients, alongside protein and fat, and they're actually the largest share of most people's diet by weight — roughly 60%.

In the body, carbohydrates are stored mainly in muscle and in the liver. Once those stores are full, the body starts storing any excess as fat instead — so it's entirely possible to overdo carbs too.

Where do you find carbohydrates?

Lifters tend to track their protein intake closely, but carbs get a lot less attention. Beginners often report keeping protein around 2 g per kg of bodyweight and still struggling to gain weight — without realizing that protein isn't the whole story; carbohydrates play a major role too.

Carbohydrates split into two basic categories: simple and complex. Most of the time you should lean toward complex carbs, since they don't spike blood sugar as sharply as simple carbs do. That ties closely into the glycemic index. The classic complex-carb staples in bodybuilding are rice, oats, and pasta.

Carbs before and after training

About two hours before training, eat complex carbs along with some protein — that gives you steady energy for the session. After training, switch to simple (fast) carbs instead, such as glucose, at a dose of up to 1 g per kg of bodyweight. That triggers an insulin response, which helps drive glucose into muscle cells and speeds up recovery. Add some protein here too — around 0.2–0.4 g per kg.