There are three different kinds of carbohydrate sources that I want to
quickly go over. Each of these causes your body to respond
differently, so it is important you understand the difference between the
three types:

Simple Carbs:

Simple forms of carbohydrates get digested very quickly and rush through
your body at rapid speeds. They contain very little essential vitamins and
minerals, and most simple carbohydrates contain refined sugars!

They will give your body a near immediate boost of energy, but will always
follow with a big energy crash. Examples are fruit juices, sports drinks,
sodas, candy, sugar, baked goods, and more.​

Complex Carbs

Complex carbohydrates take the body longer to digest, providing you with
longer lasting energy than simple carbs. Some examples include sweet
potatoes, beans, potatoes, oatmeal, rice, and fruits.​

The more active you are, the more complex carbohydrates you are
going to need.

If you are constantly engaging in high intensity workout sessions, your
body will need to be fuelled with more complex carbohydrates in order
to aid in recovery, help burn unwanted fat, and build lean muscle.

Fibrous Carbs

Fibrous carbohydrates leave you feeling more full and results in longer lasting
energy. This kind of carbohydrate has very little affect on blood sugar levels,
so you will not have an energy crash when eating them.

These are packed with great vitamins and minerals that our bodies use and
need. Fibrous carbohydrates include broccoli, asparagus, brussle sprouts,
onions, mushrooms, cauliflower, and other green leafy vegetables.​

You should eat LOTS of fibrous carbohydrates and try to include them with
each meal. They are full of great nutrients and have incredible fat burning
properties.

When to eat Simple, Complex, and Fibrous Carbs

Fibrous: Include with every meal
Complex: Cycle them, meaning you should include more on different days
throughout the week
Simple: keep these to a minimum. 

If you can follow that basic outline, you will see awesome results.