If you need to get big, you need to eat carbohydrates. Vastly demonized, Carbohydrates aren’t really as bad as believed. Just because fat people overeat carbohydrates and get fatter, it doesn’t mean it makes you ‘fat’. If consumed wisely, carbs can help you recover faster, lift harder and make serious lean muscle mass gains. Most importantly, proteins need carbohydrates to work. If you are training for size and strength, here’s how you can use carbohydrates in your favor.
1) High Glycemic Carbohydrates Absorb Quick And Shoot Up Insulin; Hence, They Are Important To Build Mass
High glycemic carbohydrates absorb quickly and have high insulin response. Consume high GI foods like potatoes, banana, white bread, corn flakes and white breads as they quickly replenish body is washed out of glycogen reserves after a workout. Insulin drives nutrients out of the blood shuttles them towards the liver and muscles and hence, it’s important to have insulin shooting carbs post workout.
2) Eat Low-Gylcemic Carbohydrates Pre-Workout. They Digest Slow
Low Glycemic foods absorb slowly and ensure longer, more sustained supply of energy. Since absorption is slow, instead of shooting up, insulin increases steadily. This makes them ideal for consumption at least an hour before getting into a workout. These foods also result in high muscle glycogen levels and which helps in building mass and preventing pre-mature muscle fatigue. Whole milk, pastas, wheat bread, legumes and peanuts are best low GI foods.
3) Eat 2-3 Grams Of Carbohydrates Per 0.45 Kg Of body weight If Your Goal Is Mass Building
You need to go heavy on carbs if you want serious gains. While trying to pack on muscle, aim for at least 2-3 grams of carbs per half kilo of body weight. So if you are 70 kilos you need to chow at least 300-400 grams of carbs in a day. And, this demands hardcore training.
4) While Trying To Get Leaner, Eat Low-Glycemic Carbohydrates
You don’t need to cut carbs entirely while leaning out. Just shift to slow digesting low glycemic carbs. These foods ensure high calories intake minus high insulin levels.
5) Mostly Importantly, Time Your Carbohydrate Intake
Carbohydrates can wreck havoc on your physique when abused. When eaten timely and in set proportions, it can help you become a muscle monster. Timing is utmost important when playing with carbohydrate intake.
