GenXXLSports for the Real World Athlete (and Weekend Warrior)
Carbohydrates in Bodybuilder’s Nutrition
Carbohydrates are major source of energy for our body. They fall into two types – simple and complex carbohydrates. Complex carbohydrates foods should be a base of your nutrition, except a short period after workout. Complex carbohydrates are slower to break down and cause a gentle increase in blood sugar levels, which does not lead to extreme insulin secretion.
Simple Carbohydrates Are Essential after Training
Simple carbohydrates intake first boosts rapid increase in blood sugar levels. This triggers higher insulin secretion and, as a result, lowers blood sugar levels. It explains why you feel exhausted, but what your body and muscles need 1.5-2 hours after training is simple carbs. Increased insulin secretion caused by simple carbs intake helps replenish depleted glycogen deposits, which eventually accelerates the recovery after intensive training.
How Many Simple Carbohydrates Do Bodybuilders Needed?
Some experts say 60-80% of energy is regained 1-3 hours after workout. In other words, effectiveness of your next training session depends on how fast your exhausted and hungry muscles get high-quality fuel. But remember – this short post-training period is the only proper time for simple carbohydrates. The rest of the time, you run on complex carbohydrates which provide muscles with glucose regularly. Carbohydrates make up 50-60% of daily calorie intake. As with proteins, evenly distribute needed amount of carbohydrates among all meals during the day. Recommended balance is 2-3 g carbs per 1 g protein for after-training meals and 1-1.5 g carbs per 1 g protein for the other meals.
Carbohydrates in Your Daily Meals
You must have two meals after training. We have the first meal right in a gym. It is usually a power cocktail or energizer bar. The second meal is a rich dinner 1-1.5 hour after workout. These two meals should contain 30-45% of daily calorie and carbohydrates intake. Here is an easy nutrition tip. 0.5 g carbs per pound of your body weight for each after-training meal. If you have a meal (1-1.5 hours before training) rich in carbohydrates, the following meals should contain as much carbohydrates as needed to balance your diet.
What Foods Contain Complex Carbohydrates?
Here is the list of complex carbohydrates foods: pasta, oatmeal, wild rice, beans, corn, yellow and green vegetables, foods made from whole wheat flour and rye-bread. Sport drinks, apples, bananas and oranges can get you energy after training.
Source of the image: howstuffworks.com.
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Carbs should definitely be sought after by athletes and bodybuilders, whose needs can be quite high. It is actually desirable to have carbohydrates in balance with protein and EFA’s to provide critical support for muscle growth and repair while providing a steady supply of energy. Meal replacement formulas can fit this bill and meet the extraordinary nutritional needs of athletes. This sports nutrition line that is designed by fitness professionals, makes it easy for athletes to take advantage of “metabolic windows”, where the muscle cells become highly receptive to the nutrients that are needed to maximize recovery, increase protein synthesis and improve performance. Proper timing and amounts of nutrients can trigger a hormonal state that can reduce muscle damage while increasing muscle building. The ideal hormonal environment for recovery and muscle building is created when carbohydrates, proteins and fats are supplied in proper ratios, forms and at specific times before and after training.
There is obviously a lot to know about this. I think you made some good points here.