5 Important Facts About Carbohydrates You Can Know To Gain Quality Lean Muscle With Minimal Fat.
It’s no secret that carbohydrates provide the fuel you need for a hard workout, and proteins help build muscle. Indeed, this information can be considered basic. However, if you want to gain quality lean muscle mass or lose weight with minimal muscle loss, there are a few more guidelines to follow.
5 facts you need to know about carbohydrates
To build muscle mass, nutrition alone is not enough – you need powerful strength training. In turn, training requires colossal reserves of energy, the lion’s share of which is carbohydrates.
Carbohydrates are a source of glucose, which gives the body energy to contract muscles.
A significant lack of carbohydrates in the diet jeopardizes the ability to fully exercise.
Therefore, if you want to gain muscle mass, you should eat high-carb foods before and after exercise. In the first case, this is required to obtain the energy necessary for heavy exercise, and in the second, to restore the body after high loads.
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Insulin is a transport hormone produced by the pancreas. Its task is to reduce the concentration of glucose in the blood and deliver nutrients to the cells of the body.
The release of insulin occurs while the digestive system breaks down carbohydrates. The glucose is then transported to the muscles for storage and later use as glycogen. Insulin also accelerates muscle recovery after intense training, triggering the growth process.
Acting as an incredibly powerful anabolic hormone, insulin stimulates the synthesis of glycogen from glucose and also promotes the production of proteins and fats. Muscle cells begin to rapidly absorb amino acids, which leads to muscle growth.
This is why carbohydrates are believed to have an anabolic effect and promote weight gain. They give you energy and create the foundation for growth by stimulating amino acid transport and muscle building.
You should be aware that carbohydrates also have disadvantages. When glycogen levels are full, excess carbohydrates are converted into useless fat.
And insulin plays an important role in this. If you consume huge amounts of carbohydrates all the time, it continues to supply your fat stores with new portions. What’s more, insulin is able to slow down the fat burning process, thus preserving preexisting fat deposits.
So, carbohydrates are indispensable helpers in gaining muscle mass, but in order to avoid uncontrolled accumulation of fat, be sure to monitor their amount in the diet!
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Glycogen is a polysaccharide formed by glucose residues and is the main source of carbohydrates in the body.
High glycogen levels promote muscle growth and increased endurance. Therefore, with it you will be able to increase the number of approaches and the number of repetitions. Also, glycogen has a positive effect on the water content of the muscles, which helps to support the muscle building process.
If your glycogen stores are depleted, you will begin to feel lethargic and weak.
You should eat a high-carb meal 2 hours before your workout as it will require strength and energy to exercise. During intense training, glycogen stores are reduced, which is why you need carbohydrate-rich foods after exercise.
Creatine is a nitrogen-containing carboxylic acid found in human muscles and involved in energy metabolism.
Creatine is part of the creatine phosphate system for energy replenishment. This system is responsible for strength and mass-gaining progress and comes into play during physical exertion. Insulin transports creatine to the muscles, where it begins its useful activity.
If insulin production is disrupted as a result of too little carbohydrate in food, then it makes no sense to wait for the benefits of creatine.