How Many Carbs Do Bodybuilders Need a Day?

How many carbs do bodybuilders need a day? I’ve heard guys say everything from it is poison to absolutely essential. Carbohydrates aren’t poison. They’re fuel for your body. But they emphasize protein. You need protein to build muscle. Heck, even your brain is a computer made out of protein. How much do body builders need? Body builders ideally should get half their calories from complex carbohydrates. Anywhere from 40% to 60% is healthy. Complex carbohydrates. How is that different from regular carbs? Complex carbohydrates come with fiber to slow its absorption. Simple carbohydrates are digested quickly and as *** your blood sugar as, well, sugar. Is that bad? Blood sugar spikes give you a feeling of instant energy that quickly fades. Complex carbohydrates are released slowly, fueling a long workout without crashing in fatigue. Or craving a chocolate bar. If a body builder doesn’t eat enough carbohydrates for fuel, his body will burn fat and then muscle. Since they have very little fat, they’ll burn muscle. Which is the opposite of what they want. Many builders aim to take in as much carbohydrate as protein. That way, they fuel the muscles they are building. Yet many body builders are afraid carbs will turn into fat. That is more likely if they eat carbs late at night. It is almost as bad as eating fatty junk food. But oatmeal is fine in the morning. As long as you don’t put too much sugar on top. Adding fruit and 2% milk though, is fine. A lot of body builders live off food bars. Most of those bars are designed to provide the idealized nutritional balance. And some of them have as much sugar as a candy bar. That’s why guys have to read the labels and understand them, not just think that “carb free” must mean good. Yeah. Marshmallows are labeled 100% fat free. And lard is 100% sugar free, plus zero carbs. Doesn’t mean you should eat it though.