Eating Carbohydrates To Gain Weight And Build Muscle
Written by Steven DeAngelo
The importance of carbs in building muscle.
Whenever people look to gain weight and muscle mass, the first thing that comes to their mind is to load up on protein intake and cut down on carbohydrate intake.
This is a natural first thought because protein is associated with gaining muscle mass and growth, whereas, carbohydrate when taken in excessively quantity tends to facilitate weight gain in the form of fat. However, if we were to investigate further from a physiological point of view, taking in carbohydrates and taking in different forms of carbohydrates to gain massive weight and build muscles is also important. Lets dig a little deeper here so I can explain why.
When we are seeking to gain massive weight and build muscles, we will have to stimulate this growth through exercise. If we do not stimulate our muscles hard enough by increasing training frequency and intensity, our muscles will not respond. But when we increase the exercise intensity and frequency, our bodies will need extra energy to do the extra work.
Guess where is this extra energy going to come from? Yes, from carbohydrates first and foremost. Carbohydrates are the most immediately available form of nutrients for energy production. If this is not present in sufficient quantity in the body for increased training, the body will start to use other food sources for fuel.
The next thing your body will use as energy is protein followed by fats. If there is no protein in the diet, your body will break down muscle tissue to use as fuel. This is known as muscle catabolism.
By having a high protein and low carbohydrate diet, we are actually encouraging the body to use protein to fuel your body's energy supply. The idea of having more protein for growth will not happen if carbohydrates are not present in substantial amount to fuel the growth.
It is thus important to take in carbohydrates along with protein in your diet as well if you expect to grow muscle at a rapid rate. As long as exercise intensity is raised, the extra carbohydrates will not be converted into much fat if at all. To further enable the efficient utilization of carbohydrates, do take into account the type of carbohydrates taken in.
The first form and simplest form of carbohydrate exist as simple sugars, which are found in fruit juices, cakes, cookies, candies and anything sweet. Simple sugars are made up of empty calories and will most likely be stored as fat in the end if not used immediately.
Blood sugar is the first source of carbohydrates to be tapped for energy. By raising your blood sugar levels through the intake of sweet fruit drinks, this will provide immediate source of carbohydrate for energy production. The key is the immediate availability.
When not used, blood sugar is easily converted into fat. For this reason, you'll need to monitor the intake of this kind of carbohydrate. The best time to consume simple sugars is in the morning upon waking and right after an intense workout.
The second form of carbohydrate is known as complex carbohydrate. This form of carbohydrate comes from brown rice, pasta, whole grains, cereals, and so forth.
The advantage of this form of carbohydrate is that it releases a steady stream of energy once absorbed by the body. But they need more time for the body to digest and absorb all the nutrients.
Complex carbohydrates are also typically stored in muscles as glycogen, which is the first form of fuel available for exercise after blood sugars. By and large, bodybuilders and weight trainers should stick to this form of carbohydrate because of the reliability of energy provision.
The final form of carbohydrate is fiber filled carbohydrate. This is commonly found in starchy vegetables like corn, beans, broccoli, etc. The fiber content inherent in this class of carbohydrate assists the digestive system, and they also contain other nutrients for growth.
However, it is not advisable to take more than 10 grams of fiber carbohydrate per 1,000 calories consumed as this could block the absorption of vital macronutrients.
When you want to increase muscle mass and bulk, you should not be too be fixated with the concept that protein intake is the most important. Having sufficient carbohydrate intake to fuel the energy required is also important.
In the larger context, a diet consisting of high protein and a mix of different forms of carbohydrates will be most appropriate to support a weight training program to gain muscle mass.
Steven DeAngelo is a personal trainer teaching skinny guys how to gain weight and build muscle fast. He recommends visiting WeightGainNetwork.com for more information about how to eat carbs to build muscle and gain weight fast.
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