When it comes to carbohydrates as one of the main sources of energy for the body there are many different opinions and interpretations for their use in the process of building muscle mass and in the process of melting excess fat.
Depending on how you use carbohydrates, they can either provide pure muscle mass, or they may represent the main cause of irregular and poor muscle growth.
In continuation of this article you can read some basic rules about the necessity for consuming carbohydrates to obtain a quality muscle mass.
Rule No. 1 – Carbohydrates with a low glycemic index should be consumed in larger quantities compared to carbohydrates with a high glycemic index
As mentioned, carbohydrates are the main source of energy during increased physical activity and therefore they should be an essential part of your diet.
But carbohydrates with a low glycemic index such as vegetables, brown rice, oat flakes, pasta, and potatoes should have an advantage over carbohydrates with a high glycemic index.
The reason why you need to consume large amounts of complex carbohydrates is because these carbohydrates are slowly degraded in the body and allow stable production of insulin and blood sugar levels, which is crucial for building muscle mass and reduced storage of excess carbohydrates into fat.
In the process of building new muscle mass (depending on the individual needs of each athlete and practitioner) you need to consume about 3-5 grams of carbs during the day for every kilogram of body weight.
Rule No. 2 – Consume bigger amounts of fiber
Consuming bigger amounts of fiber improves the process of anabolism by improving the absorption of amino acids and carbohydrates in the skeletal muscles.
Also the intake of fiber slows down digestion and breakdown of carbohydrates and proteins and by that allows stable production of insulin.
Oat flakes, vegetables, brown rice, beans, fruits, seeds and nuts are an excellent choice and a source of fiber.
Rule No. 3 – Consume sugars (simple carbs) immediately after an intense workout
The period immediately after a hard workout is the only time during the day when you need to consume larger quantities of simple carbs in order to supplement the spent glycogen reserves (due to intense training) and to allow a greater amount of insulin which will stimulate the anabolic process.
An excellent source of simple carbs (sugars) for after a workout are fruit, honey, dark chocolate combined with a protein supplement or chocolate milk.
Rule No. 4 – Consume most of your daily intake of carbohydrates in the meal after a workout
Rule No. 5 – Consume carbs immediately after sleep as part of a plentiful breakfast which should also contain а bigger amount of protein