I have been in China for so many years, and I have found that in the Chinese bodybuilding circle, many people care about protein very much. Even a bodybuilding coach with a low income buys a lot of expensive protein powder. If you ask them what role protein plays in building muscle? Ask ten people, and ten people will tell you that it is very important to supplement protein when building muscle! But if you ask him, what is the role of carbohydrates in building muscle? I guess, they will not know how to answer you. of.
When many people design a muscle-building diet plan, carbohydrates are often overlooked. This is because most people think that when building muscle, the most important thing is protein, and they think carbohydrates are less important. One thing I want to remind everyone is that you must be clear. There are many types of carbohydrates. What kind of carbohydrates do you need? How many carbohydrates should you eat to help build muscle?
If you want to do better with your muscle-building diet plan (of course, if it is a weight-loss diet plan, add less carbohydrates), you must understand how to reasonably arrange appropriate carbohydrates in your diet plan. It's very important... It's actually not very complicated. You just need to follow the following points.
1. Supplement complex carbohydrates
Complex carbohydrates refer to staple foods such as rice, noodles, brown rice, potatoes, steamed buns, whole grains and oats. You should eat 60% of your daily caloric needs from complex carbohydrates because complex carbohydrates form muscle glycogen, which can provide your body with longer-lasting energy. The body consumes complex carbohydrates very slowly, which allows us to obtain longer-lasting energy to maintain the body's strength. Complex carbohydrates also help keep your blood sugar levels stable, reduce the chance of storing fat, and release insulin. Insulin is a natural synthetic hormone secreted by the body and is important for muscle development.
2. Every time you exercise seriously, you must properly replenish complex carbohydrates.
Every time you exercise seriously, your body's blood sugar levels will be greatly reduced. So, after your workout, add the right amount of complex carbohydrates to provide your body with an insulin spike. At this time, insulin rises to promote muscle synthesis. When you exercise seriously every day, you must replenish carbohydrates appropriately, otherwise, your body will enter a decomposition state (break down muscles). This is why after a workout, it’s more important to replenish carbohydrates than protein.
3. Supplement carbohydrates in small amounts multiple times a day
Eating small amounts of carbohydrates multiple times a day can help insulin enter the body continuously. If you eat a large amount of carbohydrates at one time, your body will convert the excess carbohydrates into fat and store them in your body.
4. Eat more high-fiber carbohydrates
Most complex carbohydrates are rich in fiber. Fiber allows muscle tissue to absorb amino acids more quickly and efficiently, allowing you to build muscle more efficiently.
5. Try to avoid fruits
Many people may object to me saying this, because as we all know, fruits contain high amounts of vitamins and minerals, and fruits are very healthy. However, fruits contain fructose, which is a monosaccharide. Monosaccharides are easily absorbed and consumed by the body. However, too much fructose will also be converted into glycogen, and too much glycogen will be easily converted into fat. .
6. When eating protein, you must eat carbohydrates at the same time
Protein speeds up metabolism because the body requires more energy to consume protein. When we absorb protein, we need carbohydrates to participate, which will reduce the chance of carbohydrates being stored as fat. In addition, carbohydrates will also help proteins transport nutrients to muscle cells, which can assist muscle growth.
If you can do the above, you will use carbohydrates more efficiently, making it easier for you to build muscle. However, if you find that you've gained a lot of fat, you should try to avoid eating too many carbs at the end of the night. Unless you have a fast metabolism. Otherwise, you should not absorb too many carbohydrates, because during your sleep, you consume very few calories. If there are still a lot of carbohydrates left in your body after you sleep every day, it means that they are easy to Converted into fat.