What is the role of carbohydrates in muscle building?

Complex carbohydrates give you the most bang for your buck when it comes to muscle building. You want to shy away from simple carbs, such as candy, cookies, and even some protein powders that are high in sugars. Your body burns carbs and calories while you exercise, so the best time to take in those complex carbs is within 20 minutes after a workout, when your metabolism is high and your body is working hard to recover. You can count on those complex carbs to give you long lasting energy, and in conjunction with protein, can aid in a healthy, and well balanced way to gain lean muscle.