Carbohydrates are the most important fuel for the human body, especially with increased physical exertion. Proteins in combination with carbohydrates help to properly gain muscle mass, without fatty deposits. How many carbohydrates do you need to consume muscle mass per day?
Carbohydrates and their action
Turning to the molecular language, a carbohydrate is a combination of three chemical elements: oxygen, carbon, hydrogen. There are several forms of carbohydrate: sugar, starch, fiber. They are also divided into simple and complex, depending on the speed of their absorption in the body.
All types of carbohydrates are nutritious and necessary for the body, since glucose, an energy source, is formed from them. The minimum portion of glucose that we regularly use is found in the blood, the rest in the form of glycogen is in muscle tissue and the liver, and is spent as needed between meals. When the energy exceeds its norms in the body, glucose begins to turn into fat. However, at the time of depletion of carbohydrate reserves, the body, first of all, begins to absorb protein from muscle tissue, and not fat deposits. That is why it is very important to eat right and maintain glycogen level so that carbohydrates act in the right direction when building muscle mass.
Good and bad carbohydrates
Not all carbohydrates are good for the body. It should be remembered which foods contain simple and complex carbohydrates. Namely, the slower the sugar molecules are absorbed, the better. Each product has its own glycemic index. The faster sugars are absorbed from this product, increasing the level of glucose in the blood, the higher the glycemic index.
What carbohydrates are useless for gaining muscle mass? High Index Product List:
- Fried potatoes.
- White bread.
- Mashed potatoes.
- Honey.
- Sugar.
- Muesli.
- Pasta.
- Beet.
- Bananas
- Chocolate.
- Biscuit.
- White rice.
- Corn.
- Jam.
The following is a list of complex carbohydrates for gaining lean body mass:
- bran bread;
- cereals;
- oatmeal;
- peas;
- buckwheat;
- Fresh fruit juice
- Red beans;
- lentils
- fresh fruits;
- dark chocolate;
- soybeans;
- green vegetables;
- Tomatoes
- mushrooms;
- lemon.
Despite the fact that some of these products are a source of simple carbohydrates, fiber does not allow sugar to be produced and absorbed into the blood.
Power in nutrition
The decision to reduce carbohydrate intake by some athletes to reduce the chance of fat accumulation is a mistake. Complex carbohydrates for gaining muscle mass, especially those with a low glycemic index, are very important. Proper consumption of this biofuel makes it possible to train harder and longer, increase the load from exercises, gain muscle mass and at the same time burn excess fat. Limiting oneself in carbohydrates, on the contrary, reduces endurance and mental performance due to a drop in glucose levels. It is very important to consume those foods that are absorbed more slowly, are rich in fiber, and combine them with the right amount of protein and fat.
Diet before and after training
Glucose, which quickly turns into energy and is also quickly consumed during training, cannot be a complete source of nutrients.
List of carbohydrate products for gaining lean body mass:
- Brown rice
- All cereals.
- Wholemeal pasta.
- Skim cheese.
- Chinese noodles.
There are two exceptions to the rules relating to nutrition, before and after power loads. One hour before physical training, you can consume carbohydrates with a high glycemic index, for example, kefir, boiled potatoes, low-fat yogurt, per 1 gram of carbohydrates per kilogram of weight.
30 minutes after exercise, it is recommended to replenish the lost energy with products with an average glycemic index: special sweet protein drinks, in total 100 grams of carbohydrates. Protein activates the production of glycogen in the muscles and liver.
Athlete Diet
A sports diet provides for determining the caloric content of all food consumed in order to determine how much carbohydrates are needed to gain muscle mass, and what is their daily norm, in combination with fats and proteins. For muscle growth, a man needs to increase his calorie intake per day by about 20 percent. The average daily rate is 2700-3000 calories.
It is important that the products contain the most correct carbohydrates and fats, otherwise the diet will lead to a set of body fat, and not muscle growth.
How much is there for a set of muscle mass of carbohydrates, fats and proteins:
- fats should be 30-35 percent of the daily calorie intake, preferably in the form of vegetable oil,
- carbohydrates, only with a low glycemic index, about 50-60 percent,
- proteins - not more than 25 percent.
Meals
Immediately after power loads, the body needs to replenish the lost energy. It will be more effective to drink a fast-digesting drink, a gainer, which contains carbohydrates, proteins and creatine. 3-4 hours before bedtime, it is recommended to minimize the consumption of foods that contain simple carbohydrates, because during nightly rest, proteins and vegetable fats instead of carbohydrates are needed for muscle growth.
Diet
What an approximate diet should look like:
- Morning. For breakfast, carbohydrates are mandatory for gaining muscle mass, and not fast, but complex, for example, oatmeal with fruits or honey.
- Dinner. During lunch, consume the most calories per day. Without this, muscles will not grow, and fat deposits are minimized.
- Day. A healthy snack may consist of dried fruits, nuts or omelettes.
- Dinner. Light protein foods such as lean fish or meat, with stewed vegetables in olive oil. Buckwheat is a source of carbohydrates.
Teenage diet
Doctors do not recommend adolescents under the age of eighteen to perform strength exercises with a load on the spine, and since without these basic exercises it will not work to gain muscle mass, adolescents do not need a special diet. However, do not forget about proper nutrition. Refusal of sugars, fast food and semi-finished products will allow to form a beautiful body in the future.
Carbohydrate calculation
How much carbohydrates do you need to gain muscle mass? Of the total calories consumed during the day, about 50-60 percent should be carbohydrates. 1 gram of carbohydrates = 4 calories. Suppose an athlete consumes 3,000 calories per day. 50 percent is 1,500 calories. Now divide the sum of 1500 by 4 and get 375 grams of carbohydrates per day.
Further, the amount of carbohydrates for gaining muscle mass will depend on the goal: if the goal is to gain weight, we consume about 500 calories with carbohydrates plus, if the goal is to dry the body, then 500 calories less.
Protein per day
In order to increase muscle, in addition to carbohydrates, proteins are also needed. The daily norm is 1.5-2.5 grams of protein per kilogram of body weight. To gain muscle mass by weight category you need:
- For men: weight 60 kg - 190 grams of protein, weight 70 kg - 200 grams, weight 80 kg - 210 grams.
- Women: weight 60 kg - 155 grams, weight 70 kg - 175 grams, weight 80 kg - 185 grams of protein.
The presence of fats is also important, in particular omega-3 fatty acids. A lack of fat reduces hormone production and immunity.
Important Muscle Growth Factors
Starting a workout with the goal of gaining muscle mass, you should remember five important factors that contribute to achieving a good result:
- Energy.
- Insulin.
- Fat.
- Glycogen.
- Creatine.
What does each of them represent individually?
Energy
To build muscle, one nutrition is not enough. Physical exercise is required. And they, in turn, require tremendous effort and energy. Carbohydrates for gaining muscle mass are most needed, as they are a source of glucose, which is converted into energy for muscle contraction. Without sufficient energy, a person is not able to fully train. The presence of carbohydrates before and after training will give strength and restore the body after exercise.
Insulin
The hormone insulin is produced by the pancreas and transports nutrients to the cells, lowering blood sugar. With the breakdown of carbohydrates, the body actively begins to produce insulin, which transfers glucose to the muscles in the form of glycogen. In addition, insulin helps to restore muscle tissue and its further growth. Glycogen, proteins and fats begin to be synthesized, and muscle cells actively absorb amino acids.
The main thing is to remember which carbohydrates are more important for gaining muscle mass: complex ones that take longer to digest and gradually turn into glucose.
Fats
Carbohydrates for gaining muscle mass have some disadvantages. Their excess in the form of glycogen turns into fat. And insulin, in turn, continues to actively feed body fat with carbohydrates for storage, slowing down the process of burning fat. Therefore, to prevent this from happening, it is important to monitor the amount of fats and carbohydrates consumed daily.
Glycogen
Glycogen is formed by glucose residues and accumulates in the muscles and liver, nourishing the body with carbohydrates with a lack of energy. This polysaccharide makes it possible to increase physical activity, maintains the water level in the muscles and supports the process of their growth. Glycogen deficiency leads to physical weakness.
To replenish glycogen reserves, you need carbohydrates to gain muscle mass, foods with a low glycemic level, before and after training.
Creatine
Creatine is in the muscles. It promotes energy metabolism and is the basis of the energy replenishment system, which is responsible for the growth and strength capabilities of human muscles. If the body receives few carbohydrates, the production of insulin is disrupted, and this, in turn, violates the efficiency of creatine.
Additional Products
To diversify your sports diet, you should know about products with carbohydrates for gaining muscle mass and what additional beneficial substances they contain:
- Sunflower seeds. A source of protein and vitamin E. Reduces the negative effects of free radicals on muscle cells and restores them.
- Mackerel. Omega-3 fatty acids slow down the body's protein breakdown process until after another workout, another source of protein enters the stomach and is digested. Fish eaten for breakfast will have the same effect, even if enough time has passed before the start and end of the workout. And vitamin C, like collagen, is needed for the elasticity of muscles and ligaments.
- A pineapple. This fruit contains the bromelain enzyme, which helps digest proteins. It also reduces the pain threshold of muscles after training.
- Venison. Forest animal meat contains a lot of vitamin B12. This vitamin actively digests the protein needed for muscle growth. The main thing is to cook it correctly so that the meat is not tough.
- Coffee. Reduces muscle pain, thereby increasing the duration of training. Can be replaced with green tea.
- Beef. The best of all types of meat for the athlete's diet. It contains amino acids, creatine, which increases muscle and reduces fat mass. Promotes physical stamina.
- Ginger. The best painkiller of natural origin.
- Natural yogurt. Natural yogurts are healthier because they have fewer chemical additives and sugar. Fresh fruits can be added as desired. Sour milk bacteria stimulate the digestion and absorption of large doses of protein.
- Turmeric. Spice affects the recovery and growth of new cells, so necessary after strength training.
- Cucumbers It is in the cucumber peel that contains such substances that strengthen the connective tissue of the human body.
- Milk. Muscles and bones need calcium. Give preference to milk at a 3.5 percent fat content.
- Buckwheat. This croup is rich in amino acids that strengthen blood vessels and promote muscle growth. Strengthening the blood vessels is important, as power loads significantly strain the circulatory system.
- Almonds Almond Vitamin E quickly regenerates muscle cells after exercise. The daily dose is 8-10 pieces of sweet nut. In addition to physical strength, almonds cheer up.
- Paste. Natural apple puree pastille is perfect if you want something sweet. It has a minimal amount of fat and calories, but a lot of protein.
- The eggs. In addition to protein, chicken eggs contain vitamin D, which is useful for the elasticity of muscles and ligaments. However, they should not be consumed more than ten pieces a week.
- Tuna. One hundred percent protein. Consume an hour after strength training.
- Sweet red pepper. It contains a large amount of vitamin C, and without this antioxidant it is almost impossible to gain muscle mass. Choose only very red peppers.
- Lentils Source of protein, iron, zinc. An important product for a sports diet.
- Asparagus. Champion in protein, as well as potassium, zinc and fiber.
- Spirulina algae. This product is 65 percent protein, beta-carotene. It is recommended to add it to cocktails, after consulting with your doctor, as this is a therapeutic food supplement.
- Water. Throughout the workout, you must definitely drink water, as it quickly leaves the body. A large loss of fluid prevents the body from working in the right direction.
So, the opinion that carbohydrates are evil, and they should be consumed as little as possible, is a mistake. The problem is not in the carbohydrates themselves, but in what they are and how often we use simple, quickly absorbed substances that give instant energy, thereby deceiving the body. Properly selected and planned nutrition will allow not only to maintain health, but also to make the body beautiful and pumped up.