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30.06.2014, admin  
Category: Nutrition Plan

Carbohydrates are commonly misunderstood, especially concerning the role they play in strength training and bodybuilding. One of the most problematic myths that I constantly hear is that carbohydrates are your worst enemy. It is recommended that your daily caloric intake should be made up of 40-60% carbohydrates.
It’s important to include plenty of quality carbohydrates into your diet plan during strength training and muscle building.
Although carbohydrates are important, eating the wrong types of carbs can be detrimental to your health. Barry is a former skinny-guy who has dedicated years of his life to the study of muscle growth. Make sure to SHARE this with those that have NO idea about all the different exercises you can perform with weights and machines!…and of course, SAVE and BOOKMARK for yourself!
The other day, I was on a phone call with a good friend and fellow strength coach, Joe Dowdell, CSCS, of Peak Performance in New York City.
So I set out to find the answers not only by poring over the scientific literature but through real-world application on the gym floor as well.
Now before you rush down to the bottom of the article to see if I did it, I want to preface the grand finale by explaining the anabolic capacity of carbohydrates. It is so multifunctional that many experts believe it to be absolutely integral to muscle synthesis—among other things. Thus, carbohydrates and the ensuing insulin response obviously have a great deal to do with muscle growth.
While the carbohydrate-mediated stimulation of insulin does not lead to protein synthesis per se, it does reduce muscle breakdown4. In that light, carbohydrate indeed is anabolic; it contributes to the whole muscle-building process. If you train only three days per week, cramming carbohydrates into your muscles immediately following a workout isn't a priority; your regular carbohydrate consumption throughout the day will help with glycogen replenishment. It's known that taking creatine along with carbohydrates increases intramuscular creatine levels due to insulin's effects on creatine transport12,13 and enhances muscle's creatine storage capacity13. In addition, insulin can enhance electrolyte build-up in cells which, like over-packing the muscle's creatine stores, increases cell volume14.
It turns out that while carbohydrates are anabolic, I am still able to achieve an anabolic feat in the nearly complete absence of carbohydrates. Carbs are not required to flip the protein synthesis switch, but perhaps there are other ways to make the overall anabolic process more efficient and effective. In a chronically low-carb environment, the body doesn't follow the normal biochemical rules because it has to change.


Quite simply, my adventure in carbohydrate-less anabolism was to prove that you can perform at a high level on minimal carbohydrate—at least in the short term. Protein is necessary when it comes to muscle growth, but carbohydrates also play an important role in helping you maintain and gain muscle mass.
Most people would agree that making carbohydrates 50% of your daily calorie intake is a good rule of thumb, and has been proven an effective ratio as part of a bodybuilding diet.
If you are bulking, you will need to consume between 300-500 calories above your maintenance level.
Your body uses carbohydrates as fuel which helps improve your performance and intensity when training. Eating candy that’s made up of mostly high glycemic sugar certainly won’t do anything to help improve your health overall. I told him my current deadlift personal record stood at a respectable 420 pounds but that I aspired to pull a 500. Let me walk you through several key areas of anabolism in which carbohydrates and insulin play a role. For example, one of insulin's many roles is driving amino acid uptake; in other words, it gets amino acids out of your bloodstream and into your muscles.
I encourage you to take a broader view of anabolism beyond the mere combination of amino acids for building muscular tissue.
The addition of insulin exerts beneficial effects on the dance between protein synthesis and breakdown, called nitrogen balance5,6. During intense exercise, the strength of your immune system is temporarily compromised, but carbohydrates reduce the impact of this immunosuppressive effect7 and help restore depleted glycogen stores.
If you're trying to gain a ton of muscle mass, it probably doesn't hurt to inhale a couple of bananas post-training, independent of nutrient timing. Whether it is due to its well-known ability to increase strength9 or its lesser-known ability to potentially improve cognitive function10 and insulin sensitivity11, I recommend you use it every day. In three and a half months, I packed 80 pounds into my deadlift and pulled a new PR of 500 pounds on my first attempt. The human body is an amazing machine, possessing the ability to make intelligent adaptations to a variety of situations.
It becomes much more efficient with muscle glycogen, it up-regulates gene expression of certain enzymatic machinery needed for maximum performance, and it adapts as needed to excel in the presence of far fewer carbohydrates and much less insulin.
Carbohydrates are not required to flip the protein synthesis switch, but perhaps there are other ways to make the overall anabolic process more efficient and effective.
I don't think it is for everyone (and perhaps not for the long-term), but it's still interesting to see what your body can achieve through thick and thin. The truth is, that complex carbohydrates are very healthy and provide your body with the fuel it needs to build muscle. Stop doing yourself the disservice of overlooking carbs when creating your muscle building diet plan, and begin by following these rules on how to calculate carbs and where you should be getting them from.


If you are limiting your carbohydrate intake you will be taxing your protein supply, which can lead to a decrease in muscle mass. Processed foods such as white bread, pasta, white rice and other foods with added sugars are poor sources of quality carbohydrates in your diet.
Nutrient dense foods which contain carbs help to control insulin levels, provide a slow release of energy and provide other compounds which are essential to metabolic functions in the body.
These carbohydrates are loaded with fiber which makes them enter the bloodstream much slower than carbohydrate rich foods loaded with sugar. Staying on a ketogenic diet means eating so few carbohydrates that when your glycogen stores empty, your body cashes-in on a process called 'ketosis' for energy. Many people realize that insulin regulates blood glucose levels, but insulin is not a one-trick pony. Whether you should immediately shove a sweet potato down your gullet after training depends on the type of training you're doing, training frequency, and your overall goals.
Bishop, Modification of immune responses to exercise by carbohydrate, glutamine and anti-oxidant supplements. Volek, Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Donohoe, The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. If carbohydrates make up 50% of your diet, you will need to consume 1,500 calories worth of carbohydrates.
You can determine your maintenance level by reading my post on how many calories to build muscle. The only problem is that if protein is being used as an energy source, your body will have a difficult time building any muscle mass.
This will help maintain optimal insulin levels which will eliminate the trigger of fat storage in the body, while providing you with the energy you need to power through your workout.
The carbohydrate threshold to stay in ketosis will vary by individual, but the guideline for most folks is fewer than 50 grams of carbs. At 4 calories per gram, 1,500 divided by 4 would equal about 375 grams of carbohydrates every day. Incorporating the right amount of quality carbohydrates into your diet is essential for building muscle while strength training.



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