Gaining Muscle with Carbs
Gaining Muscle with Carbs
By:
Karen
Sessions
There are many questions regarding the
benefits of eating carbohydrates, training, and gaining muscle mass.
There is a lot of information available to us on carbohydrates and many are
confused with the numerous conflicting ideas.
I think perhaps the biggest mistake is that the majority of the people try too
many programs and don't give any of them a chance to work.
Another common mistake for those trying to gain muscle size, power, and strength
is eating insufficient carbohydrates. There are many trying to do a
low-carbohydrate diet to gain size. As nice as that would be, it's rather
difficult, if not impossible.
Granted, you can gain some size over a period of years on low carbohydrates, but
many want results much quicker.
Why carbohydrates are important
Carbohydrates are important if you want to build muscle mass and strength. They
are the primary source of energy for activity, especially weight training.
Those who train heavy with maximum intensity deplete their glycogen stores. This
leads to a greater need of carbohydrates for fuel and glycogen replenishment.
Carbohydrates are also necessary for digestion and utilization of fats and
proteins.
How to incorporate carbohydrates in your diet
For overall balance, combine your carbohydrate with a complete protein to form a
meal and to spare lean muscle tissue during training. Carbohydrates and protein
should compose the bulk of your daily caloric intake, while keeping fat on the
lower end.
Choose unprocessed complex carbohydrates, such as oatmeal, brown rice, sweet
potatoes, potatoes, etc. These are best since they digest slowly and keep the
blood glucose levels stable. To ballpark your carbohydrate intake, (men)
multiply your bodyweight by 3, and women use your body weight times 2.
Timing is everything when taking in carbohydrates
It is imperative to consume some complex carbohydrates prior to training to fuel
your heavy and intense workout. If you don't have adequate energy, you will not
train to your full potential.
There is an anabolic window that occurs within 20 minutes following training,
when your muscles are depleted of glycogen. This is the optimal time that your
body can utilize nutrients 100%. Not only is it is vital to consume complete
protein at this time, but also complex and simple carbohydrates.
This immediate intake of protein and carbohydrates puts you in an anabolic
state. The sugar from the simple carbohydrates will shuttle the carbohydrates,
protein, and nutrients to the depleted muscles. This post-training nutrient
intake also aids in recovery and growth by enhancing tissue repair by delivering
amino acids and nutrients to the depleted muscles.
Understand that the body can only tolerate high glycemic simple sugar to its
advantage following an intense training session, not all day.
While insulin is an anabolic hormone, it is also a fat producing hormone, and
when too much insulin is secreted it can't be used properly. A constant supply
of too much sugar will result in insulin sensitivity, borderline hypoglycemia,
and fat gain.
Be sure your food choices are fresh and natural and you will receive much better
results in your training, muscle growth, and fat loss.
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