Carbohydrates
Carbohydrates are our natural fuel. They provide the energy
it needs to carry out virtually every one of the millions
of processes your body performs every day just in order to
survive. And for a bodybuilder, carbohydrates are particularly
important.
In order to stimulate the building of new muscle mass, you
must initiate a transformation reaction in your muscles. This
happens when you push them to the limit of what they can do,
creating microtrauma in the muscle fibre that acts as a signal
to the body that it needs bigger muscles. In order to push
yourself this extra distance and get the results you want,
you need energy. And for energy, you need carbohydrates.
Carbohydrates get you primed for a workout, push your through
it and then power all the recovery processes afterwards. If
you are serious about building lean muscle mass fast, you
need carbohydrates, and lots of them.
Carbohydrates are split into two groups, complex or slow
burning, and simple or quick burning carbohydrates. The majority
of the carbohydrates you will want will be complex carbohydrates
such as can be found in brown rice or potatoes. These release
energy over a longer period of time, ensuring that your body
always has a constant supply, and also avoiding the unwanted
storage of excess energy as fat. Consuming complex carbohydrates
throughout the day can also help to maintain a healthy metabolism.
Simple carbohydrates are convenient however right before,
during, and after a workout, when glycogen stores in the muscles
are depleted and they need a quick hit of energy to keep the
muscle building processes functioning at optimum capacity.
You also need that quick burst of energy to stay alert and
focussed during your workout, which after all is the only
way you are going to be able to keep pushing yourself further
and harder every time.
Carbohydrate supplements come in a variety of different
forms. Blends are virtually the same as weight gainers, carbohydrates
blended with protein and often other useful supplements such
as amino acids or glycogen, the complete and convenient meal
replacement.
Pure carbohydrate supplements are just that, 100% pure carbs,
to be added usually to a drink or possibly protein or creatine
shake to boost energy and insulin levels. Pure carbohydrate
supplements are good because they allow the bodybuilder to
more precisely control the amount of carbohydrates being consumed
and when, providing just the right amount of kick when it
is needed, but not so much as to cause excess carbs to be
metabolized as unwanted fat.
During intensive exercise, such as a hard weight training
session, carbohydrates are converted to glycogen at an increased
rate, roughly three times faster than usual. Therefore taking
carbohydrate supplements immediately before, during and after
exercise can confer many of the benefits of a glycogen supplement,
including increased alertness and concentration, reduced fatigue
and improved recovery times.
As a rough guide, after intensive exercise, you should be
looking to consume 1g carbohydrates for every 3lbs of your
body weight. Of course, once you get into a routine you will
learn to feel when your body needs more energy or has enough,
but to start out, make sure that it has plenty or you could
be short-circuiting the recovery process, and that means poor
results, and no muscle gain.
Carbohydrates are everywhere, and it is not hard to obtain
sufficient carbs through eating regular whole foods. What
is more difficult however is obtaining the right kind of carbohydrates,
at the right times, and in the right amounts, without loading
up on other unwanted byproducts of whole foods such as fat.
Carbohydrate supplements taken in addition to a balanced whole
food diet can help to ensure that you have the right kind
of carbohydrates, when you need them, and without worrying
about it. They are a convenient and cost-effective solution.
If you are serious about building a better body, consider
carbohydrate supplements to help you get the most out of your
workouts, and see the results you are looking for.
Carbohydrates
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