Best Carbohydrate Supplements 2024: For Training & Bodybuilding

Carbohydrates often fall into the “forbidden” food group for many people who are trying to lose weight and keep it off. Still, they’re an important part of our nutrition and our major energy source, fueling our every cell. Whether you’re calorie counting, intuitive eating, or sticking to low-carb diets, it’s important to know how carbs affect you and whether or not a carb supplement could be beneficial. 

5 Best Carb Supplements To Take In 2024

What Are Carbohydrates? 

Carbohydrates are one of the main macronutrient groups in addition to proteins and fats. They are sugar molecules that come in three different forms, depending on their complexity:

• Sugars (the simplest form)
• Starches (more complex carbohydrates)
• Dietary Fiber (the non-digestible form)

Their role is to provide fuel for your body that it can then convert into energy. Your body breaks down carbohydrates into glucose molecules that are then absorbed by your cells and converted into energy, helping them optimally perform their functions. That’s why they’re usually one of the best food options before a workout, supplying you with the energy to perform even the hardest exercises. 

Who May Use Carbohydrates?

Carbohydrates are a macronutrient that should be used by everyone as the role and health benefits they provide in the human body are hard to replace. Some people, like those diagnosed with diabetes, need to be on a low-carb diet for health reasons as their bodies cannot properly digest carbohydrates, leaving them in the bloodstream to circulate and create inflammation. 

Other people keep a low-carb diet because they’re trying to lose weight as they’re the easiest and quickest macronutrient for your body to store if it isn’t used and converted into fuel. Excess glucose gets stored in your liver and muscle cells as glycogen so it can be accessed in times of need. But, when those storage values aren’t used and more carbohydrates enter your bloodstream, they turn into fat and cause weight gain. 

But, not all people are trying to lose weight. Some have problems with low body weight or are trying to promote muscle growth. Others are endurance athletes or those who practice endurance sports and need a long-lasting energy supply to prevent muscle breakdown. These are the people who should increase their carb intake and think about taking carbohydrate supplements. 

Some of the best carb sources include:

• Fruits and vegetables (especially those vegetables high in starch such as potatoes^[1])
• Whole grains
• Beans and legumes
• Carbohydrate supplements

Benefits Of Carb Supplements

The best carbohydrate supplements replenish your muscle glycogen storage as well as provide you with sustained energy for longer periods. Their goal is glycogen replenishment, but they can do so through both, fast-acting carbs (simple sugars) and complex carbs that take a long time to digest properly. 

They’re great for any type of long, endurance training where they offer a quick burst of energy, allowing you to perform better, faster, and endure more strain than you’d be able to without them. They also help prevent muscle breakdown or gluconeogenesis^[2] which occurs when your body is in a very depleted, low-carb state and starts turning protein into glucose so your body can use it for fuel. 

Different Types Of Carbohydrates

Carbohydrates exist in three main forms that all play different roles in your body:

• Sugars – are the simplest carbs that your body breaks down fairly quickly, causing an increase in your blood sugar levels and secretion of insulin. They provide a quick burst of energy for when you need it. They can be naturally occurring or artificially added to other carb supplements, but your body processes them in the same way. 
• Starches – are complex carbohydrates that create a moderate insulin response, take longer to break down, and keep you satiated for longer. They are the slow-digesting carbs that give your body sustained energy throughout the day, replenishing your muscle glycogen little by little instead of all at once. 
• Fiber – a complex carbohydrate that cannot be broken down by the body. It passes through the intestines, helping cleanse your body from toxins by “collecting them” as it sweeps through your body. It also helps you stay fuller for longer, feeds your gut bacteria, and keeps your blood glucose levels in the optimal range.  

Sugars exist in many different forms and under many different names. While some may be present naturally in healthy foods such as fruit, in the majority of products where they’re artificially added, they are believed to cause inflammation and harm to the body. 

Many people wonder if they should completely omit carb supplements if they’re following a keto diet, and the best keto supplements do not contain any carbs or at least zero net carbs. If you see that a product has zero net carbs but does contain some carbohydrates, it’s usually fiber. Since fiber isn’t digested in the body, it doesn’t create an insulin spike or gets absorbed in the bloodstream, meaning it provides zero calories to your energy balance.

How To Choose The Best Carb Supplements?

The best carb supplements need to have some qualities for your body to process them well and reap some benefits.

• High quality – the sources of carbs in your product must be high quality so that your body can efficiently use them as fuel. 
• No artificial ingredients – if possible, choose a carb supplement with zero or minimal artificial ingredients as that reduces the chances of an inflammatory reaction
• Easy on the stomach – many brands create formulas that are easy on the stomach and your digestion, preventing any feelings of uneasiness and discomfort.
• Improved absorption and nutrient intake – the best brands do everything they can to create a formula that will help you intake as many nutrients as possible, so you’re not just drinking the supplement without knowing if it’s even working. 
• Your needs – if you’re looking for just a quick energy boost, choose a product that’s high in simple sugars, but if you’re looking for something with a more sustained release, which will keep you fueled up throughout your entire workout and replenish your muscle glycogen storage post workout carb supplement, you need a complex carb formula. These complex carbs will help maintain low blood sugar levels and their slow digestion will promote your endurance while improving athletic performance.
• Your preference – many of these carbohydrate powders have flavors that can make it easier for you to turn into a shake and drink. Some brands also offer unflavored versions in case you want to mix it up with something that already has its flavor. 

The Takeaway

Carbohydrate supplements are a great way to help provide muscle fuel and an energy boost for your entire body, especially in moments when your muscle glycogen storage is depleted. They help fuel your training session, increase your endurance, and promote a better athletic performance through your ability to get faster, more powerful, and endure more strain. 

Pay attention to the ingredients list and try to stay away from any artificial flavors, colorings, and sweeteners as they’re known to cause an upset stomach and potential other digestive issues down the road.

Frequently Asked Questions