Carbohydrates (or carbs, as they are more popularly referred to) are extremely essential as an energy source for the body, particularly for those who are highly active. This would include professional athletes and bodybuilders, or even those who do intense manual labor for long periods of time. Carbs have many uses in the body; one important use is for glycogen storage, so that there is available energy for the muscles to draw upon during intense, prolonged exercise sessions.

Generally, people can get all the energy that they need from normal consumption of carbohydrates such as whole grains, fruits and vegetables, and dairy. The average person doesn’t need to consume too many carbs, or this leads to fat storage. However, those who train heavily and use more energy, need not only to eat a high carb diet, but also to to take special carbohydrate supplements to maintain a higher level of available energy.

There are two basic kinds of carbohydrate supplements, complex and simple. The complex carbohydrate supplements are more complex starches, which are broken down into simple carbohydrate molecules. These are taken before exercise in order to ensure a slow but steady release of energy, or following exercise to replenish energy.

Simple carbohydrate supplements are basic sugars that cannot be broken down any further. These provide but a quick burst of energy, and are best used during exercise for an immediate need. Complex carbohydrate supplements should be used only before or after exercise, because of their slower digestion and absorption rate.

Carbohydrate supplements are found in both liquid and powder form. The liquid form is easier to digest and also provides needed fluids.

There are many places to buy carbohydrate supplements. One popular place is GNC. This is a place where I have found what I need most often. There are also numerous online stores, such as Become.com, a1supplements.com, professionalsupplements.net, among others. It would probably be best to do some personal research on what would be the best place to find what is most suited to your individual needs!

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Ideally in raising the protein levels of your diet you are cutting out some of the carbs and fats. You would be eating more meats. The leaner the better. Choose from beef, pork, chicken, or fish.

With chicken it is best if you eat white meat, and remove the skin. Fish is the ultimate in high protein meat, and is lowest in fat. Any type of beans are high in protein. Eggs are a great choice, as well as low fat milk and cheese. When you choose to eat pasta or bread products make sure you eat whole grain. As with any diet get plenty of fruits and vegetables in daily. Exercise is always beneficial to a healthy diet, and lifestyle. Even if it is just walking around the block.

As with any diet consult your doctor before you begin a diet high in protein. Some patients who had kidney problem in the past may want to avoid a diet high in protein.

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1. STEP AEROBICS, which mainly targets your legs, hips, and glutes can burn up to 400 CALORIES in just 30 MINUTES!

2. BICYCLING, depending on the speed and resistance can burn from 250-500 CALORIES in 30 MINUTES.
3. SWIMMING is an excellent full-body, cardio workout which will burn 400 CALORIES in 30 MINUTES.

4. RACQUETBALL, also an excellent cardio workout, will burn over 400 CALORIES in 30 MINUTES.

5. RUNNING, a very common and high calorie-burning exercise, can easily burn 300 CALORIES in 30 MINUTES.

6. JUMPING ROPE is a high-intensity workout, burning 350-400 CALORIES in 30 MINUTES.

7.ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

8. ROCK CLIMBING burns 380 CALORIES in 30 MINUTES while also greatly increasing arm and leg power/strength.

9. ROWING, a great cardio exercise which will also give your arms a workout, burns 300 CALORIES in 30 MINUTES.

10. ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

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The body breaks carbohydrates down into glucose for energy or stores it as glycogen in the liver and muscles. There is normally enough stored to fuel 90-120 minutes of exercise.

Aim for high quality whole grain sources, such as oatmeal, whole grain cereal and breads to give you longer lasting energy.
In regard to protein 10-15% of energy is sufficient or about 1.0-1.2g.kg/body weight. Aim for lean meats and fish, eggs, beans and pulses. It is also vital to get enough fluids as dehydration will adversely affect your performance. 1/2 a cup of water every 20 min of exercise. Energy drinks are useful when the activity is over 90 min.

On a final note eat lots of fruits and vegetables to obtain vital vitamins and minerals, recent evidence suggests no benefit of supplement use without this balance. Its the synergy of all foods in the diet that has the benefit.

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