The role of carbohydrates in muscle gain

For many athletes, gaining muscle mass is one of the most important tasks that are not so easy to solve if you do not know the basics proper nutrition.

It is necessary to clearly understand that without building a strategy, diet, there will be no performance, and you should start by examining the role carbohydrates as part of a set of muscle mass.

• What are carbohydrates?
  • Where to get carbohydrates
    • Simple carbohydrates are found in:
    • Sources of complex carbohydrates:
• Why do athletes need carbohydrates?
  • The ratio of carbohydrate intake to weight gain
  • Carbohydrate calculator

What are carbohydrates?

Carbohydrates are the main organic substances. a source of calories to nourish the body. They provide the necessary energy and promote muscle growth.

There are 3 types of carbohydrates:

• Fast (simple), easily digestible, necessary for athletes immediately after training, to recover. Still them belong to the group of sugars. Simple carbohydrates, in turn, subdivided into disaccharides and monosaccharides.
• Slow (complex) carbohydrates (this is a complex of 3 or more simple carbohydrates), are needed for intense and heavy physical loads. These carbohydrates are taken 1.5 to 2 hours before workout.
• Non-digestible (fibrous / slow) – this type refers dietary fiber (starch, dextrin, glycogen and cellulose).

Where to get carbohydrates

So, the first priority is to make such a diet, at which enough carbohydrates will be collected. We recommend that you remember the main sources.

Simple carbohydrates are found in:

• Sahara
• Mede
• Glucose
• Raisins
• Watermelon
• Mashed potatoes
• White rice and so on

Sources of complex carbohydrates:

• legumes (beans, peas, lentils, beans, etc.);
• cereals, cereals – cereals and cereals;
• whole wheat pasta, barley;
• fruits (grapefruit, pear, orange, apple, peach);
• berries (cherries, plums);
• vegetables (all kinds of cabbage, tomatoes, zucchini, bell pepper, onion onions, leeks, green beans);
• greens (spinach, lettuce); mushrooms.
• Dried apricots

Thanks to a varied list of products, you can diversify a menu without giving up pleasure – eat tasty food.

Why do athletes need carbohydrates?

Muscle gain implies a tough and intensive training program. Wherein, energy expenditures in each training session are colossal. Energy – calories that a person consumes, and the main source of calories – are all groups of carbohydrates.

By increasing the amount of carbohydrates consumed, you will achieve increase the daily supply of glycogen in the muscles. Need to turn this process of replenishing glycogen in a continuous. Worth remembering that eating fast carbohydrates leads to their deposition on the stomach, it follows that it is important to increase consumption of long carbohydrates.

The more intense your workouts, the more mass you will gain, and training load level without proper carbohydrate intake impossible, which will lead to overwork and weight loss.

The ratio of carbohydrate intake to weight gain

By increasing your calorie intake per week by 2500, you gain 0.5 kg in weight. That is, adding just 400 calories in day, you can achieve significant results, but this condition works in the presence of super-intense training.

It is important in the framework of mass kits to monitor the appearance of fatty deposits. If this process has begun, it is best to reduce the amount of calories consumed, since you simply do not produce them.

Also, in addition to food, you can raise the level calorie intake while taking special carbohydrate supplements. Increasing the calorie intake of food is not necessary to eat more.

Calculation of carbohydrate intake with a small set of mass or its complete absence, you need to start by checking protein intake and fat, is it enough?

Carbohydrate intake must be combined with balanced diet, saturated with proteins and natural fats. Drinking carbohydrates is a real way to download muscle carbohydrates, if there is no way to increase the amount consumed food. However, sports nutrition in the form of carbohydrate drinks not used during the day, but exclusively within training process.

Carbohydrate calculator

The correct calculation of daily carbohydrate intake will increase the quality of intense training and give muscle gain masses. Daily carbohydrate intake of an athlete engaged in intensive training program is 7 grams per kilogram weight.

Consuming carbohydrate supplements and smoothies helps harmonize the absorption of nutrients. Also sports carbohydrate-rich nutrition helps eliminate “high-calorie” starvation after super-intense training, capable of causing loss of appetite.

Our body more efficiently and quickly “absorbs” carbohydrates in liquid form of sports supplements, which improves the process muscle recovery and growth.

You should know that when calculating the intake of carbohydrates, one must take as a basis and weight of the athlete. 50% of total calories should come from carbohydrates, and already from this amount – most complex carbohydrates, to eliminate the appearance of fat.

Any carbohydrates, whether complex or simple, have a finite the decay product is glucose. The latter is fuel for work whole body and brain.

Thus, if now you set a goal – a set muscle mass, then it’s worth starting with nutrition control and analysis carbohydrates consumed. The result will not force itself to wait.