The Right Carbs at the Right Time

There are two types of carbohydrates in this world--and both have different impacts on your body, which is why differentiating between the two is important. First there are simple carbohydrates, such as table sugar, which digest quickly and give your body that energy rush--and the crash thereafter. Then there are complex carbohydrates, including starchy and fiber-rich foods like fruits, vegetables and whole grains, which your body digests more slowly than simple carbs.

No one should completely ban carbs from their diet, especially complex carbs like veggies and oatmeal, which have been shown to lower fat and cholesterol absorption, moderate blood sugar and reduce the risk of colon cancer and heart disease. But eat too many bowls of pasta and you're likely to gain fat. Knowing which carbs to eat when can help you keep your weight in check--and build muscle.

Low-glycemic carbs (milk sugar, brown rice, oatmeal, vegetables), for example, provide sustained energy levels. This makes them an ideal component in pre-workout meals or snacks, since consuming low-GI carbs prevents premature lowering of blood sugar levels and ward off fatigue.

High-glycemic carbs (refined sugar, honey, white rice, bread and pasta), on the other hand, are absorbed quickly. They are best consumed after intense workouts, when your muscle glycogen stores are depleted and your body is pretty lousy at processing low-GI carbs.

Meanwhile, the amount of carbs you should consume depends on your fitness goals; that is, whether you need to gain, maintain, or lose weight.

"People are kidding themselves about how many carbs they need," Charles Poliquin tells T-Nation. "40 to 50 grams per day of good carbs is plenty for most of the population ... Nutrient timing makes a difference, too. A lean 200-pound man can keep his leanness eating 250 grams of carbs a day, if 200 of them are taken post-workout and the other 50 grams spread throughout the day in low-glycemic carbs."

Some of Poliquin's favorite post-workout food include figs (they're full of minerals) and sweet potatoes. But he suggests getting lean before eating carbs. "The leaner you are," Poliquin adds, "the more carbs you can eat."