WHY IS CARBOHYDRATES
SUPPLEMENTS IMPORTANT ?or Mus
cle Growth and Retention
We know
that carbohydrates can
improve performance during training. This will definitely lead to
muscle growth in the long run, but carbs also have the ability to
increase muscle growth though. This is mainly through the actions
of insulin. As stated previously, consuming carbs prompts your body
to release insulin.
Insulin
increases protein synthesis (muscle growth), which is the number
one goal of every lifter. One way insulin causes growth is by
increasing transportation of amino acids from your blood stream to
your muscles. It also binds with the muscle cell membrane that
triggers an onslaught of reactions that lead to growth.
Insulin is
also anti-catabolic meaning it prevents muscle loss. From an
anti-catabolic standpoint insulin keeps the catabolic hormone
cortisol at bay. One of cortisol functions is to breakdown proteins
(muscle tissue) and convert it to energy. When insulin levels are
high cortisol levels are lower. This is the primary anti-catabolic
power of insulin.
During
training the body is in a catabolic state as cortisol levels are
high. Some of this muscle loss can be counteracted by consuming
high glycemic carbs before and during training.
After
training the body will continue to be in a catabolic state until
protein and carbohydrates are consumed. For this reason high
glycemic carbs should also be consumed after training. The body is
in a unique state immediately after training. It is much more
sensitive to nutrients and and protein synthesis is increased
beyond normal resting levels. This is yet another reason to mix
carbohydrates with your post training protein
shake.
Lastly,
consuming high glycemic carbohydrates will
replenish glycogen stores that have been depleted by training. This
will lead to faster recovery and
a better workout tomorrow.
Carb Timing
:
When to eat
and supplement with carbs can be important for performance. Here
are the best times to take in your carbs throughout the
day.
Breakfast -
After a whole night of fasting, liver and muscle glycogen stores
are going to be depleted. It is important to eat whole food carbs
at this time to restock glycogen stores. Fruit, oatmeal, or whole
grain cereals are good choices for breakfast.
2-3
Hours Before Training - Eating carbs before training
will allow carbs to be in your blood stream at the time you are
working out. This will fuel training and lead to a more productive,
intense workout. Slow digesting carbs from
food sources are the best choices. Ideal choices for carbs at this
time are sweet potatoes, whole wheat bread, or whole wheat
pasta.
Immediately Before,
During, and After Training - These carbs will not
only fuel intense training but restock liver glycogen stores as
they are being depleted by heavy training. These carbs will also
serve to protect muscle tissue from breakdown by increasing insulin
levels. To get the biggest insulin spike you will want to consume
high glycemic carbohydrates in
supplement form. Dextrose and maltodextrin are the best choices
here. Waxy maize is also a very popular choice.
1-2
Hours After Training - Carbs at this time will serve
to keep insulin levels elevated after training. The longer you can
keep insulin elevated the more muscle growth you will attain. These
carbs will also top off glycogen stores facilitate faster recovery
after training. Slow digesting carbs from whole foods are best.
Things like sweet potatoes, brown rice, and vegetables are
best.
Before
Bed - While it is often considered a no
no to eat carbs before bed this is a myth. Carbs before
bed are important for muscle growth. As you are preparing to lay
down for a whole night of fasting it is important to eat carbs to
make sure muscle and liver glycogen levels will not dip too low
during the night. A slow digesting carbohydrate source such as a
piece of fruit will work well here.
