Carbohydrates are one of the most important nutrients in fitness
Everyone pays attention to the role of protein in the muscle growth process, but few people really pay attention to carbohydrate intake. In fact, carbohydrates are only second in importance to muscle growth after protein.
So, what are the principles of carbohydrate replenishment during different training periods?
1. To gain muscle and weight: follow the 2-3 rule
The 2-3 rule means that you need to eat 2-3 grams of carbohydrates per pound of body weight per day (1 kg = 2.2lb). These carbohydrates are best distributed between 5-6 meals. For example, a 200-pound bodybuilder (about 90kg) needs to swallow 400-600 grams of carbohydrates every day. It is best to eat 3 grams of carbohydrates per pound of body weight.
2. Fat loss: follow the 3-2-1 rule
After gaining muscle and coming to the fat loss stage, you can use the 3-2-1 rule: eat 3 grams of carbohydrates per pound of body weight on the first day, 2 grams per pound of body weight on the second day, and eat per pound of body weight on the third day. 1g. Use this rule to cycle carbs until muscle detail appears. Using the 3-2-1 rule can reduce calorie and glycogen reserves to burn fat. Compared with low-carb fat loss methods, it can better prevent muscle loss during fat loss.
3. High GI carbohydrates are the best choice for building muscle
Fast-breaking (high GI) carbohydrates such as mashed potatoes and white bread are the best choices for weight gain. Because the material is soft, it is easier to digest and can better increase the level of insulin in the body to help build muscle.
4. Low GI carbohydrates are the best choice for fat loss
Low GI carbohydrates will not change insulin levels in the body too much. Eating low-GI carbohydrates can help you eat enough calories every day to prevent muscle loss while maintaining insulin levels in your body to help you lose fat.
5. Timing is most important
The two most important meals of the day are the one after training and the second is breakfast. These are the best times to eat a lot of carbs (which means a 200-pound bodybuilder should eat 90-100 grams of carbs for breakfast). This helps restore liver and muscle glycogen stores and enhances protein production. Such a diet prevents catabolism and reduces the risk of carbohydrates being converted into fat.
6. Eat quickly decomposed carbohydrates after training
The goal of eating fast-breaking carbohydrates after training is to quickly increase insulin levels in the body. Post-training snacks should be eaten within one hour of training. It is best to eat 0.9 grams of carbohydrates per pound of body weight at this meal, and half of these carbohydrates are quickly decomposed carbohydrates such as mashed potatoes and white rice.
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