Gaining Muscle with Carbs

Gaining Muscle with Carbs
There are many questions rebarding the benefits of eating
carbohydrates, training, and gaining muscle mass.

There is a lot of information available to us on
carbohydrates and many are confused with the numerous
conflicting ideas.

I think perhaps the biggest mistake is that the majority of
the people try too many programs and don't give any of them
a chance to work.

Another common mistake for those trying to gain muscle
size, power, and strength is eating insufficient
carbohydrates. There are many trying to do a
low-carbohydrate diet to gain size. As nice as that would
be, it's rather difficult, if not impossible.

Granted, you can gain some size over a period of years on
low carbohydrates, but many want results much quicker.

Why carbohydrates are important

Carbohydrates are important if you want to build muscle
mass and strength. They are the primary source of energy
for activity, especially weight training.

Those who train heavy with maximum intensity deplete their
glycogen stores. This leads to a greater need of
carbohydrates for fuel and glycogen replenishment.
Carbohydrates are also necessary for digestion and
utilization of fats and proteins.

How to incorporate carbohydrates in your diet

For overall balance, combine your carbohydrate with a
complete protein to form a meal and to spare lean muscle
tissue during training. Carbohydrates and protein should
compose the bulk of your daily caloric intake, while
keeping fat on the lower end.

Choose unprocessed complex carbohydrates, such as oatmeal,
brown rice, sweet potatoes, potatoes, etc. These are best
since they digest slowly and keep the blood glucose levels
stable. To ballpark your carbohydrate intake, (men)
multiply your bodyweight by 3, and women use your body
weight times 2.

Timing is everything when taking in carbohydrates

It is imperative to consume some complex carbohydrates
prior to training to fuel your heavy and intense workout.
If you don't have adequate energy, you will not train to
your full potential.

There is an anabolic window that occurs within 20 minutes
following training, when your muscles are depleted of
glycogen. This is the optimal time that your body can
utilize nutrients 100%. Not only is it is vital to consume
complete protein at this time, but also complex and simple
carbohydrates.

This immediate intake of protein and carbohydrates puts you
in an anabolic state. The sugar from the simple
carbohydrates will shuttle the carbohydrates, protein, and
nutrients to the depleted muscles. This post-training
nutrient intake also aids in recovery and growth by
enhancing tissue repair by delivering amino acids and
nutrients to the depleted muscles.

Understand that the body can only tolerate high glycemic
simple sugar to its advantage following an intense training
session, not all day.

While insulin is an anabolic hormone, it is also a fat
producing hormone, and when too much insulin is secreted it
can't be used properly. A constant supply of too much sugar
will result in insulin sensitivity, borderline
hypoglycemia, and fat gain.

Be sure your food choices are fresh and natural and you
will receive much better results in your training, muscle
growth, and fat loss.

----------------------------------------------------
Karen Sessions has been in the fitness industry since 1988.
She is a nationally qualified bodybuilder and holds two
personal training certifications. She has written 6 ebooks
on fitness and has helped hundreds of clients transform
their bodies.

http://www.Iron-Dolls.com
"Use of this article is authorized provided it is
reproduced in full, and all web URLS are active hyperlinks
directed to the author"