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Carbohydrates are the primary source of energy for the short-term high-intensity workouts that build big, muscular arms. Bodybuilding research indicates that up to 80% of your total energy expenditure during a workout comes from carbohydrate metabolism. Carbohydrates are stored in the liver and muscle tissues as glycogen. As your bodys energy demands increase, glycogen is broken down and released to meet this need for more power.

Carbohydrates come in 2 forms simple and complex. Simple carbohydrates, such as sucrose or processed sugar, are digested and released into the bloodstream as glucose much more quickly than complex carbohydrates. Simple carbohydrates, which are typically found in candy, sugary pastries, sodas and so-called energy drinks, are not a good energy source as they their quick release into your bloodstream can cause unhealthy spikes in your blood sugar level.

On the other hand, complex carbohydrates remain in your digestive system as a long-term energy source and are time-released into your bloodstream. Consequently, complex carbohydrates should be your preferred energy source because they are less likely to suddenly increase your blood sugar level.

Avoiding rapid increases in your blood sugar is important for 2 reasons. First, sharp increases in blood sugar trigger insulin secretion from the liver which immediately begins lipogenesis or fat production. Excess blood sugar which cannot be stored as glycogen is thus converted to triglycerides or body fat. Second, while a rapid increase in glucose levels may provide a quick burst of energy, there is a sharp downturn in energy level when the blood sugar soon drops to its previous level. This usually causes a feeling of total energy loss or early fatigue during a workout.

For this reason, in addition to preferring complex carbohydrates as your energy source, you should select carbohydrate foods that have the lowest glycemic index. This index measures the rate at which the body converts certain carbohydrates to glucose or blood sugar in the body. Remember, you want to avoid rapid increases in your blood sugar level and avert listlessness and fat production. Therefore, wherever possible, you should get your energy from low glycemic carbohydrate sources.

Examples of these food sources include most fruits and vegetables, whole grain breads and cereals made from oats, bran or barley. This is not an exhaustive list and you should consult diet or exercise nutrition literature to learn more on this subject. A balanced assortment of complex carbohydrates should comprise a substantial portion of your daily calorie intake. Since youre an active bodybuilder or strength training athlete, you must be sure to consume sufficient amounts of complex carbohydrates to avoid glycogen depletion and fatigue.

Train hard, get plenty of rest, eat the right foods and just watch your GUNS grow!

Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS 7 Simple Secrets to AWESOME ARMS. He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. The book will be available in September 2007 and jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit http://www.GOforyourGUNS.com.