If you’re already into fitness but want to take it to the next level and build some muscles, then there are some things to take into consideration. When you’re starting to exercise often and looking to build more muscle, some people advise you to eliminate all traces of carbohydrates from your diet as soon as possible. There are plenty of misconceptions surrounding carbs when in reality, they have an essential role in bodybuilding. If you learn how to incorporate them into your diet correctly, you’ll soon see better results compared to if you tried to avoid them like the plague.
In no particular order, we present you with how to consume carbs safely while building muscle.
The Importance Of Carbs
Many beginners overlook them when they want to start building muscle because carbohydrates have earned the reputation of being evil and only produce fat. But in reality, they are a crucial source of energy. Our body prefers to burn carbs first to obtain energy, and once the carb supply is empty, proteins get processed afterward, which is why some diets go with a low-carb approach to benefit from proteins only.
Keeping this in mind, you simply won’t have enough energy to complete your high-demanding workout if you follow a low-carb diet. If you want to boost your muscle-building sessions, you need to give your body enough power to force more microcellular damage, and in consequence, more muscle tears. Once you recover properly from that workout session, you’ll end up gaining more muscle strength and growth than if you hadn’t added carbs.
What Type Of Carbs Should I Eat?
Before moving on to some methods to include carbohydrates into your diet for better muscle building, you need to consider that there are two types of carbs. The first type is fast-acting or simple carbohydrates, most commonly known as sugars, such as glucose, fructose, and galactose. You may also know them as “empty calories” because they’re prone to give a temporary feeling of fullness, and your blood sugar levels get an intense spike. You can find them as added sugar in beverages, sweets, and other processed food, which usually include high levels of sodium, fat, and preservatives.
The second category is complex carbohydrates that consist of fiber and starch, found in healthy vegetables and grains such as quinoa, barley, potatoes, and whole grains. Incorporating these carbs into your meal will provide you with nutrients, and fiber will help you stabilize your blood sugar levels and benefit the digestion process.
Sugar carbs should not appear in your meals by experts’ recommendation since they’re absorbed by your body quickly and will affect your insulin levels. Processed foods and refined sugars are strongly correlated to obesity and other health issues as well. When we talk about incorporating carbohydrates into your diet, we refer to the second group.
How Can I Eat Carbs To Help My Bodybuilding Efforts?
Based on what we know about how our body generates energy and how carbohydrates work, you can use them in several ways, depending on your routine. They can provide more flexibility to your workout than you may initially think.
If you want to have a reliable energy source before your workout sessions while still keeping your blood sugar levels stable, eating complex carbohydrates will do the job. But you can switch around depending on your needs, especially when you’re planning an intensive workout. The health gurus at wilsonsupplements.com suggest including fast-acting carbs in your post-workout nutrition ritual. If you can stomach eating something right after exercising, the sooner you can munch on a cereal bar, the better.
The other method you can use to eat carbs is when you don’t have a workout session scheduled ahead and want to avoid metabolizing muscle. Unless your body has entered into a ketosis state, you’re at risk of maintaining or losing a small percentage of your hard-earned muscle weight.
Ultimately, complex carbs allow for a slow energy ride throughout the day that can help you build better stamina. Simple carbs will help you recover after a workout session and avoid muscle metabolization. With this information in mind, mix and match as you please.
When it comes to proper muscle building, you must consider adding carbs into your diet to get better results in the long run. Contrary to popular belief, they can benefit your efforts by granting that additional boost your body needs while exercising and can protect your muscle tissue from metabolizing while recovering. The number of recipes you can use combining proteins and carbs is endless. There’s no need to shy away from a delicious whole-wheat toast or oats for breakfast now!