If you are looking to amplify your gains and unleash your true potential in the gym, it is time to focus on carbohydrates as well and not just protein in your bodybuilding journey.
Whether you are a bodybuilder, a strength athlete, or just starting your fitness journey, the knowledge gained here will empower you to make informed dietary choices, unlocking your true potential while achieving your fitness goal.
In this blog, we will learn the significance of carbohydrates and how they can be a strategic advantage for anyone committed to pushing their physical limits.
Let’s get started!
What are Carbohydrates?
Along with proteins and lipids, carbohydrates are one of the three primary macronutrients required for the human body to function properly. They are organic substances made up of atoms of carbon, hydrogen, and oxygen that are vital to the body’s energy supply. Based on their structural characteristics, carbohydrates can be divided into three primary categories: sugars, starches, and fibre.
On consuming 1 gram of carbohydrate, you get 4 kcal of energy.
The body utilizes carbohydrates as its main energy source, especially for the muscles and brain. Blood sugar, or glucose, is produced when carbs are ingested and is subsequently utilised by cells to provide energy.
Sufficient consumption of carbohydrates is essential for a number of body processes, such as blood sugar regulation, brain health, and effective exercise.
It is noteworthy that not every carbohydrate is made equal. Whole, unprocessed carbs like those found in fruits, vegetables, whole grains, and legumes supply fibre and vital nutrients. On the contrary, refined carbohydrates in white bread, pastries, and sweet snacks lack essential nutrients and may be harmful if ingested in excess.
It is crucial to balance the kinds and quantities of carbohydrates in your diet to support your bodybuilding goals and overall fitness.
Importance of Carbohydrates for Muscle Gain
Because they are the main and most effective source of energy for many physiological functions, carbohydrates are essential for bodybuilding and muscle growth. To optimize nutrition and reach optimum performance, it is crucial to comprehend how carbs assist these objectives.
Carbohydrates are essential for muscle growth and bodybuilding for the following reasons:
Source of Energy for Workouts
Excessive energy is required for resistance training and intense weightlifting. For high-intensity exercise, the body prefers and uses carbs as its most efficient fuel source. Muscular glycogen, the stored form of carbohydrates, is broken down during exercise to provide the energy required for general physical exertion and muscular contractions.
Storing Glycogen in Muscle
Glycogen, a form of carbohydrate, is stored in the muscles and liver. For energy to be sustained during extended and demanding exercise, muscle glycogen is especially important. Ideal glycogen levels assist you avoid becoming fatigued too soon, which enables you to push through difficult workouts and have more effective training sessions.
Aids in Protein Synthesis
Carbohydrates indirectly boost the synthesis of muscle proteins by providing the energy required for this energy-intensive activity. Sufficient energy from carbs enables the body to preserve and grow muscular tissue, which aids in general muscle gain and growth.
Minimizes Muscle Breakdown
Carbs spare proteins for muscle development and repair. In the absence of carbohydrates, our body tends to use protein to derive energy, which may affect new muscle growth and increase muscle catabolism to meet energy demands.
Stimulate Release of Insulin Hormone
Carbs stimulate the release of insulin, which plays a key role in nutrient uptake by cells, including muscles, promoting the storage of amino acids and other nutrients essential for muscle growth.
Support Muscle Recovery
After intense workouts, the body’s glycogen stores are depleted. Consuming carbs post-exercise helps replenish these stores quickly, promoting faster recovery.
Pairing carbs with protein post-workout enhances muscle protein synthesis and glycogen repletion, fostering an optimal environment for muscle repair and growth.
Regulate Hormone Levels
Carbs influence hormone levels, including cortisol and testosterone. Cortisol, a stress hormone, can be elevated with insufficient carb intake, potentially hindering muscle growth. A balanced carb intake means a more favourable hormonal environment for muscle building.
Carbohydrates Food Chart
| Sugars (Simple Carbs) | Starch (Complex Carbs) | Fiber (Complex Carbs) |
| Fruits | Rice | Oats |
| Honey | Corn | Barley |
| Table Sugar | Refined Flour Bread & Pasta | Whole grains |
| Dairy foods | Cereals | Vegetables |
| Broccoli | Dried Beans | Nuts |
| Green leafy vegetables | Gimikand | Seeds |
| Bell Peppers | Yam | Whole Pulses |
| Sugarcane | Potatoes | Chickpeas |
| Sugary Foods & Sweets | Sweet Potatoes | Legumes |
What are the Best Carbs for Bodybuilding?
The choice between consuming simple carbs or complex carbs during bodybuilding depends on the timing of your meals, workout intensity, and your specific goals.
Both types of carbohydrates play distinct roles, and incorporating a combination of both can be beneficial for optimizing performance, energy levels, and muscle growth.
Pre-Workout
You can choose foods rich in simple carbs as they provide quick energy and are rapidly digested. For example, a fruit like banana or apple, dates, raisins, dried fruits or energy drinks can be consumed 30 minutes before a workout.
Intra-Workout / During Workout
Consuming simple carbs helps maintain a continuous flow of energy for intense exercises. You can consider energy drinks, gels or easily digestible fruits.
Post-Workout
After a workout, consuming complex carbs is better for replenishing glycogen stores, which are depleted during exercise. This helps support recovery and prepares the body for the next training session. So you may pair your protein-rich food with rice, quinoa, pasta or sweet potatoes. Mass gainers are also an excellent option to support complete recovery.
Rest of the Day (Regular Meals)
Prefer a combination of simple and complex carbs along with good quality protein and healthy fats, for example, whole grains, legumes, vegetables, fruits, and lean proteins.
Effect of Low Carb Intake on Muscle Growth
Eliminating or insufficient carbohydrate intake may have several effects on muscle growth.
Decreased Energy Levels
Carbohydrates are the body’s primary and most efficient source of energy, especially during high-intensity workouts. A low-carb diet may result in reduced energy levels, resulting in fatigue and a decrease in overall workout performance.
Insufficient Glycogen Stores
Carbohydrates are stored in the muscles and liver as glycogen, which is crucial for sustaining energy during exercise. A low-carb diet can deplete glycogen stores, limiting the capacity for intense and prolonged workouts.
Potential Muscle Catabolism
In the absence of sufficient carbohydrates, the body may resort to breaking down muscle protein for energy which may lead to muscle catabolism, hindering muscle growth and recovery.
Reduced Training Intensity and Volume
Carbohydrates play a role in supporting the intensity and volume of resistance training. Inadequate carb intake may result in a decreased ability to lift heavy weights and perform a high volume of sets, potentially limiting the effectiveness of a bodybuilding workout.
Impaired Muscle Recovery
Carbohydrates, especially in the post-workout period, contribute to glycogen replenishment and initiate the muscle protein synthesis process. A low-carb diet may impair these crucial aspects of muscle recovery, leading to delayed healing and soreness.
Altered Hormonal Balance
Carbohydrates influence hormone levels, including insulin and cortisol. A very low-carb diet may affect the balance of these hormones, potentially leading to increased cortisol and decreased insulin levels.
Reduced Endurance
For those involved in both resistance training and endurance activities, a low-carb diet may impair performance in aerobic exercises due to the limited availability of glycogen, which is essential for sustained endurance efforts.
Potential Nutrient Deficiency
Many carbohydrate-rich foods also provide essential vitamins, minerals, and fiber. A severely restricted carb intake may lead to nutritional deficiencies, affecting overall health and muscle function.
Impact on Mood and Cognitive Function
Carbohydrates are important for brain function, and a low-carb diet may lead to mood swings, irritability, and reduced cognitive function, potentially affecting overall well-being and motivation for training.
How Many Carbs Should You Consume during Bodybuilding?
The amount of carbohydrates a person should consume for bodybuilding can vary based on individual factors such as age, weight, activity level, metabolism, and specific goals. However, carbohydrates play a crucial role in providing energy for workouts and aiding in the recovery process.
In general, many bodybuilders follow a macronutrient distribution that includes a higher percentage of carbohydrates. A common recommendation is to consume about 45-65% of total daily calories from carbohydrates. This range provides enough energy to fuel intense workouts and replenish muscle glycogen stores.
Keep in mind that individual responses to carbohydrate intake can vary, so it may be necessary to adjust based on personal preferences and results.
What is the Best Time to Eat Carbs for Bodybuilding?
The timing of carbohydrate consumption for bodybuilding can be important, especially in relation to your workouts. Here are some key times to consider incorporating carbohydrates into your diet:
Pre-Workout
Consuming carbohydrates before a workout can provide a continuous energy supply, which the body needs for optimal performance. One may aim to eat a meal or snack containing complex carbohydrates and some protein about 1-2 hours before your workout. This can help top off glycogen stores and provide a sustained energy release during exercise.
Intra-Workout
For longer, more intense workouts, some individuals may benefit from consuming carbohydrates during the training session. This is particularly relevant for endurance athletes or those engaged in prolonged weightlifting sessions.
Post-Workout
Consuming carbohydrates after a workout is essential to replenish glycogen stores and support muscle recovery. Including both carbohydrates and protein in your post-workout meal or snack can enhance muscle protein synthesis and help repair and build muscle tissue.
Throughout the Day
Distributing carbohydrate intake evenly throughout the day may help maintain stable blood glucose levels, providing a consistent source of energy. Include complex carbohydrates from sources like whole grains, fruits, vegetables, and legumes in your meals.
Before Bed
Some individuals may benefit from consuming a small amount of complex carbohydrates before bedtime to prevent overnight glycogen depletion and provide a steady release of energy during the night. This can be particularly relevant for those engaged in intense training or endurance activities.
Remember, individual responses to nutrient timing can vary, and personal preferences play a role. It’s essential to listen to your body and adjust your carbohydrate intake based on your specific needs and goals.
Conclusion
In conclusion, the importance of carbs in bodybuilding cannot be overstated. Carbs serve as the body’s primary source of energy, fueling intense workouts and promoting optimal performance.
For bodybuilders striving to achieve their fitness goals, a well-balanced diet with the right amount of carbohydrates from whole grains, pulses, fruits, vegetables, and legumes is vital.
Understanding the significance of carbohydrate timing, whether it’s a pre-workout boost, intra-workout support, or post-workout recovery meal, can further enhance training outcomes. Strategic carbohydrate intake aids in maintaining energy levels, optimizing glycogen stores, and fostering an environment conducive to muscle repair and growth.
In the journey of bodybuilding, carbs stand as a valuable ally, supporting not only physical performance but also the pursuit of a strong, resilient, and well-nourished physique.
