There are many bodybuilding diets floating around. Some work 75% whereas others go a bit further. However, you always feel there is something amiss and you wonder how I can achieve my fitness goals. This occurs despite you following the diet plans and sticking to the stiff resistance training.
Sometimes most of the recommendations from Gurus run around some specific nutritional supplements they want to promote. Most ask you to focus on proteins and fat as the only friends and never glance on carbs. Have you realized what pitfalls this suggestion has?
The Gurus themselves have already reached their goals and flaunt their chiseled bodies. It is possible—they may not—want you to climb the same ladder. It is up to you to fine tune the recommendations to achieve your fitness goals.
Is Omitting Carb A Big Mistake
You should realize that by overlooking carbs your muscle building goals go for a toss. Carbs break down into glucose, proteins into amino acids and fats into essential fatty acids. Whereas the body has to rely on foods to receive essential fatty acids and a couple of essential amino acids, it can break down proteins or fats in glucose, which is the preferred fuel for the brain and for muscles during a workout.
With this info at hand, we show you the essential steps to achieve fitness goals.
1. Big Muscles Always Need Carbs
Before we dig deep you should know how our body stores nutrients and where. Human bodies can store 350g (1,400 kcal) in the form of muscle glycogen, then an additional 90g (360 kcal) in your liver, and finally a small amount in blood glucose (around 5 g or about 20kcal).
For bigger muscles working out hard is needed resulting in breakdown of existing muscles and use dietary proteins to fuel muscle synthesis. Now, what happens if you don’t eat enough carbs? You will lose out on the energy required for intense workouts. This is the sole reason why your muscle building suffers.
Some latest studies recommend that adequate food and fluid should be consumed before, during and after workout to maintain blood glucose concentration is the best way to achieve fitness goals.
2. Carbohydrates Preserve Lean Muscle Mass
You know that glucose stored as glycogen in muscle tissues and our liver is the body’s preferred fuel source especially when you are on intense training. Majority of our glycogen is stored in skeletal muscles (500 g) and the liver (100 g). Now pay attention to what happens when our body’s glycogen reserve depletes?
Our body switches on to the other fuel source, which is our lean muscle which in turn is the store house for amino acids. So, by restricting yourself from carbs, your body goes in a catabolic mode and robs those lean muscles of their amino acids. These are the same muscles you were looking to enhance.
3. Grow your Muscles with Carbs
Did you know carbs give you more energy for workouts help the muscles to grow and swell? Well, next to water and protein it is the carbs that are stored as glycogen in your muscles. This helps you to build bigger and firmer muscles as your muscles do store 2.7 grams water per 1 gram of glycogen. Do you see what you were missing till now?
Changing Times Changing Definitions
Carbs were earlier classified as either simple or complex but now the terms have changed. The new classification is Low and High Glycemic Index. As per bodybuilding needs it is now necessary to classify the carbs as nutrient-hollow, nutrient-dense or high fat. Some examples can never be out of place.
High Fat foods should never be consumed as long as you are in bodybuilding sphere. Examples are cakes, pastries and chips etc.
Nutrient-hollow Carbs can be allowed once in a while, when you are doing resistance training. Examples are soft drinks, ice-lollies and cordials.
Nutrient-dense Carbs are the Foods and fluids having rich nutrients like proteins, vitamins, minerals etc. Examples are starchy veggies, potato, fruit, legume and low fat dairy products.
Use the above list and make judicious decisions. Remember, nutrient-dense carbs should be your chosen fuels and you will soon find ways to achieve fitness goals. You will definitely come back here and thank us. We are waiting!