all need carbs for our bodies to function properly. Carb is an
essential nutrient which is needed by our bodies everyday to perform
our daily activities. For bodybuilders and athletes, carbs play
a vital role for training and they usually need to increase their
intake more than the average joe. Here are 6 reasons why carbs
are good for muscle building:
energy for your workouts
face it, without energy you're are not going to give the best
in your workout. Muscle building requires energy to push you through
your sets and complete them. If your carb intake for the day is
too low or you don't have enough carbs pre workout, your training
will vastly suffer as well as your muscle building goals. The
truth is lack of carbs will hinder your muscle gains since you
won't be able to train as effectively as you should if you had
adequate amount of carbs. If you feel lethargic at the gym, there
is a great chance you're not eating enough carbs.
a carbohydrate deficiency can actually trigger muscle loss since
your body will use protein and fat for energy when you're low
on carbs. Using your fat stores for energy is ok but utilizing
protein is not as you'll experience muscle catabolism which is
muscle loss. Don't forget muscle is made up of protein, so it's
vital to have enough carbs in your body while you're exercising
so that you don't deplete your protein storage thereby triggering
your metabolism active
enough carbs will prevent lethargy and fatigue and as a result,
your metabolism will be more active making you more prone for
hate to burst your bubble but if you have always thought protein
is the only thing you need to build muscle, you've been misinformed.
Carbs and fat too are important for optimum muscle growth and
a buff body. Carbs particularly will give your muscles a bigger
and fuller look. If you have only protein, your muscles will look
rather flat as if deflated.
vitamins and minerals
have a plethora of vitamins and minerals, don't think they are
just used for energy. Complex carbs in particular which are the
healthier carbs are loaded with vitamins and minerals which are
essential nutrients your body needs for optimal muscle gains.
Sweet potatoes for example are complex carbs and they are one
of the best carbs for muscle building with an immense popularity
in the bodybuilding world as they have excellent nutritional value.
Another example is bananas which are rich in potassium and very
effective for muscle recovery and muscle building.
your muscles post workout
carbs post workout is crucial to replenish your depleted muscle
glycogen stores(sugar storage cells to provide energy) and help
shuttle protein and amino acids to your muscle cells for repair
and rebuild. For post workout in particular, you can have some
simple and fast-digesting carbs like dextrose or waxy maize with
some whey protein and one hour and a half later, have a solid
meal with complex carbs, protein and healthy fats.
kind of carbs should I eat?
should focus more on complex carbs instead of simple carbs. Complex
carbs are slow-digesting and provide energy gradually so there
is no spike in insulin levels followed by a crash later on. You'll
feel energetic throughout the day and during your workout. List
of complex carbs includes but not limited to, sweet potatoes,
brown rice, wholegrain oats, oat bran, quinoa, buckwheat, barley,
rye, yams, wholewheat pasta, wholegrain bread, bananas, kidney
beans, pinto beans, lentils and so on.
bodybuilding recipes, I highly recommend Anabolic
Cooking which is the ultimate guide for bodybuilding nutrition.