Low intake of complex carbs will result in the body looking for alternate (and less efficient) sources for energy such as that hard-earned muscle you have. So make sure that carbs are a large part of your nutritional intake whether your motivation is to maintain endurance or to put on some muscle.

Watch your intake of simple carbs. Food which is high in simple sugars can be quickly stored as fat if your body has no need for its energy content. Also, before you reach for that candy bar to get you through that tough workout, simple carbs breakdown much quicker and , therefore, energy levels are not sustained over a longer period of time. Simple sugars found in treats (refined sugars) are a source of simple carbs, however, there are simple sugars found naturally in some foods as well. Fruit, or fruit juice, contains simple carbs (fructose) as does milk (lactose). Does this mean that you should stear clear of milk and fruit? Of course not! Milk is an excellent source of calcium, vitamins, and protien and fruit contains necessary vitamins and fibre which is critical for many bodily functions. What can we do to minimize fat storage from the consumption of simple carbs? The first obvious solution is to stay away from the candy section. However, consider this: everytime you complete an intense workout, your body's muscles have been depleted of glycogen, which is the carbohydrate stored in your muscles. A modest amount of simple carbohydrates eaten soon after your intense workout will aid in the replenishment of your glycogen stores rather than be stored for later use (as fat) although complex carbohydrates do a better job of restoring those levels.

You will often see athletes, who are training to build muscle, eating nutritious simple carbs such as fruit juice combined with some protein immediately after a workout as this helps shuttle protein to muscles starving for nutrition. If you save that "gorging" of simple carbs for late at night, you increase your chance of all that glucose released into your bloodstream being stored as fat while you sleep. If you are at all concious of keeping your bodyfat in check, make sure that midnight snack is higher on the protein side and keep the carb intake (complex or not) on the lighter side.