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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Carbohydrates are essential for muscle building. They provide the energy needed for intense workouts and aid in muscle recovery and growth.
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Carbohydrates are the body's main source of energy. During workouts, they fuel your muscles, allowing you to train harder and for longer periods.
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Carbs are stored in the muscles and liver as glycogen. During exercise, glycogen is broken down to provide immediate energy, crucial for high-intensity workouts.
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Post-workout, carbs help replenish glycogen stores, speeding up recovery. This ensures muscles are ready for the next training session.
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Carbs prevent muscle protein breakdown by providing an alternative energy source. This "protein-sparing" effect helps preserve muscle mass.
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Carbs trigger insulin release, which helps shuttle amino acids into muscles, promoting protein synthesis and muscle growth.
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Consuming carbs before a workout boosts energy levels, enhancing performance. Opt for complex carbs like oats or sweet potatoes for sustained energy.
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After training, fast-digesting carbs like fruits or white rice can quickly restore glycogen levels and kickstart recovery.
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Carbohydrates play a critical role in muscle building by providing energy, supporting recovery, and enhancing protein synthesis. Incorporating the right carbs at the right times can maximize your muscle gains.
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