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Can you give up added sugars for a whole month? But what's the difference? Quality carbs are complex such as whole grain cereals, brown rice, oatmeal, quinoa, sweet potatoes, and vegetables. They're digested more slowly and will also feed your body necessary nutrients over time.

Simple carbs like cakes, cookies, candy, ice cream, white bread, and baked goods are usually lower in healthy nutrients and higher in calories.

They'll spike your metabolism, leaving you in an energy slump later. Fruit is an exception to the simple carb rule. Try to pick lower sugar fruits or fruits high in fiber — options like cranberries, melon and apple. Manage Your Carbs If your goal is to stay lean at all times, it's important to think about timing carbohydrates in your diet.

If you get most of your carbohydrates around the time you're most active, then you'll maintain optimal energy while still burning calories coming from carbs. Not going to be doing much during the evening? Focus on protein, healthy fats and vegetables in your meals. If you know you're going low-carb, take carbs before and after your workout to prepare your muscles with glycogen - readily usable energy.

Getting carbohydrates immediately after your workout is important to help shuttle vital protein, vitamins, minerals and amino acids to your muscles and start the recovery process fast. Kick-start Your Workouts Using a carb supplement is fast, easy and convenient for pre and post workout carbohydrate needs.

One very popular choice for post-workout carb is waxy maize. Waxy maize is fast digesting and can help replenish the glycogen energy stores in your body after exercise.

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