The protein sparing macronutrient
If you ask any physique enthusiast to tell you about carbohydrates, you probably won’t get much of an answer. If you ask about protein’s role in muscle building you’ll almost for sure get an in-depth response about the way muscle builds size, its anabolic properties and more! You would probably even get the exact amount you need per pound told to you.
Carbohydrates are often overlooked when planning a muscle building diet. The truth is that carbohydrates are known amongst true sports nutritionists as the “Protein Sparing” macronutrient. This is because of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.
If you want to optimize your diet for muscle gain and fat loss it’s important to know how to integrate carbohydrates into your diet. There’s nothing complex about it, you just have to follow a few simple rules taught by muscle and strength and Gains.
- Eat complex carbohydrates
Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
- Eat carbohydrates directly after training
When you train hard you reduce your blood sugar level considerably. Eating carbohydrates straight after a training session provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you do not get the right nutrients after training it’s possible that your body could enter a catabolic (muscle breakdown) state. This is why post workout nutrition is so important.
- Eat small amounts of carbohydrates more often
Eating smaller servings of carbohydrates more often helps keep a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat. Eating to much is one sitting is unnecessary; your body doesn’t need that much nutrients at one time.
- Eat high fiber carbohydrates
This goes hand-in-hand with point number 1 because most sources of complex carbohydrates are rich sources of fiber. Fiber helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.
- Have carbohydrates and protein in the same meal
When you mix protein and carbohydrates together in the same meal you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.
- Digest your carbohydrates
Most people don’t realize that ensuring carbohydrate digestion is the key difference between fueling your muscles and causing havoc in your body. Everything from gluten insensitivity to lactose intolerance can be fixed by taking the Athlete Digestive Formula. Take 1-2 capsules with meals to ensure full digestion and delivery of glycogen to the muscles.
Follow these rules, and you can use carbohydrates to your advantage to build more muscle faster. So the main points you need to remember here are; eat good complex carbohydrates, eat small amounts more often, always have a good serving of complex carbohydrates about 1 hour before your workout (for energy) and straight after your meal (for insulin spike). To ensure carbohydrates work to your favor, digest them with the worlds most powerful digestive formula (ADF).