Carbohydrates and their role in gaining muscle mass
How much do you need to consume carbohydrates per day in order to gain muscle mass? This question rarely worries bodybuilders, as they are more worried about the amount of protein. There is no short answer to this question that will suit everyone. But many athletes doubt that carbohydrates help in muscle growth. But in fact, carbohydrates play a large role in the growth and development of not only muscle mass but also the entire body. In this article we will consider the role of carbohydrates in the set of muscle mass, and how much carbohydrates you need to consume per day.
So what are carbohydrates?
These are some of the macronutrients, along with proteins and fats. Carbohydrates are cereals and baked goods, vegetables and fruits. Our body needs to consume large amounts of macronutrients every day. That is why they are called macronutrients. One gram of carbohydrate contains 4 calories.
The role of carbohydrates in the body
Nearly every athlete who has, or is following a low-carb diet during the best course for drying, has experienced symptoms of a lack of carbohydrates. This is, first of all, general weakness and fatigue, drowsiness. These signs may indicate an insufficient intake of glucose in the brain. So, how does the brain nutrition process go? Carbohydrates that come with food, our body breaks down to the simplest carbohydrate - glucose. It is it who enters the bloodstream and nourishes all organs and systems of the body. But glucose is especially important for our brain. This is its main fuel for full work.
A decrease in blood glucose is called hypoglycemia. Hypoglycemia negatively affects primarily the brain. Symptoms of glucose reduction may include weakness, sweating, dizziness, and even fainting and cramping. This condition is dangerous for the body because a sharp and prolonged decrease in glucose can lead to a hypoglycemic coma. This is why it is important to maintain a stable level of glucose in the blood.
In addition, carbohydrates act as an energy depot. Excess glucose, which is not suitable for the body, is stored in the liver as glycogen. In the event that the level of glucose in the blood decreases, our body can synthesize it from glycogen.
Carbohydrate Food to gain muscle mass
First of all, it should be understood that for our body there is not much different from what to get glucose from. But if we consume the so-called slow carbohydrates, the process of synthesis of glucose from them is slower. After consuming slow carbohydrates, there is no sharp jump in glucose and insulin in the blood.
While frequent consumption of fast carbohydrates can lead to frequent and sharp peaks in blood glucose. This, in turn, negatively affects the pancreas. Such an effect can lead to insulin resistance and even diabetes mellitus over time.
Therefore, when gaining quality body weight on the best course for mass gain, as well as when losing weight, you need to consume slow carbohydrates. What concerns them? Firstly, these are all cereals and cereals. Especially useful are quinoa, brown rice. When using pasta, preference should be given to products made from durum wheat. Secondly, it is almost all vegetables and fruits. You need to give preference to leafy green vegetables, bell pepper, cabbage. At the same time, you should reduce the consumption of starchy vegetables - potatoes, corn. Of the fruits, citrus fruits, berries, and kiwi will be most useful. Avoid fruits that are high in sugar - bananas, grapes.
How many carbohydrates does an athlete need to gain muscle mass?
The decision to reduce carbohydrate intake by some athletes to reduce the chance of fat accumulation is a mistake. Complex carbohydrates for gaining muscle mass, during the best course for gaining lean muscle mass, especially those with a low glycemic index, are very important.
A sports diet provides for the determination of the caloric content of all food consumed in order to identify how much carbohydrates are needed to gain muscle mass, and what is their daily norm, in combination with fats and proteins. For muscle growth and for weight and drying rate, a man needs to increase the calorie intake per day by about 20 percent. The average daily rate is 2700-3000 calories. You can read more about diet for gaining muscle mass in this article.
It is important that the products contain the most correct carbohydrates and fats, otherwise, the diet will lead to a set of body fat, and not muscle growth even during a safe steroid course. Immediately after power loads, the body needs to replenish the lost energy. It will be more effective to drink a fast-digesting drink, a gainer, which contains carbohydrates, proteins and creatine. 3-4 hours before bedtime, it is recommended to minimize the consumption of foods that contain simple carbohydrates, because, during nightly rest, proteins and vegetable fats instead of carbohydrates are needed for muscle growth.
Carbohydrates calculation for gaining muscle mass
How many carbohydrates do you need to gain muscle mass in ready-made courses of steroids for mass? Of the total calories consumed during the day, about 50-60 percent should be carbohydrates. 1 gram of carbohydrate = 4 calories. Suppose an athlete consumes 3,000 calories per day. 50 percent is 1,500 calories. Now divide the sum of 1500 by 4 and get 375 grams of carbohydrates per day.
Further, the number of carbohydrates for gaining muscle mass will depend on the goal: if the goal is to gain weight, we consume about 500 calories with carbohydrates in plus, if the goal is to dry the body, then 500 calories less.
So, the opinion that carbohydrates are evil, and they should be consumed as little as possible, is a mistake. The problem is not in the carbohydrates themselves, but in what they are and how often we use simple, quickly absorbed substances that give instant energy, thereby deceiving the body. Properly selected and planned nutrition will not only help maintain health but also make the body beautiful and pumped up. Read more about sports nutrition and steroid drugs in our anabolic steroid online store.