Some facts about carbohydrates: It is beyond dispute that the protein is a key building material for muscle tissue building, and carbohydrates, but very strong power and influence, the growth processes in the body. Both muscle growth and fat content, reducing them (burn). Insufficient consumption of carbohydrate diet may result in loss of lean muscle tissue. For the production of muscle carbohydrates helps reduce cortisol levels, also stimulates testosterone production and help to increase insulin levels. Carbohydrates greatly improves protein and other nutrient transport and muscle cells. How much success you build muscle mass or burn fat is largely dependent on the glycogen content of your blood. Is called the body's glycogen reserve (muscle) or to accumulate unused carbohydrates. If you eat food with more carbohydrates than your body needs, some of them are stored in the liver and muscles where they are stored until use. Eat food with less carbohydrate - glycogen reserves decrease as soon as carbohydrate is consumed to generate energy. Conclusion: It is very important to maintain a sufficient amount of glycogen reserves in the body. The better the balance is controlled, the easier you will achieve your fitness goals. The following six facts about carbohydrates hope will help you to achieve even better, higher goals and your body will become strong.
Fact No. 1
Carbohydrates and water. The more water into the muscles the better your chances are to stimulate their growth, so it is important is to try every possible way to avoid dehydration. At the same time it is important to monitor your use of carbohydrate content, and keep it to muscle growth is not stopped. Entering into glycogen, carbohydrate binds to water. The increased amount of glycogen your muscles, increasing muscle quantity of accumulated water and helps to improve the training result of growth processes in them. This effect is related to the fact that the muscle cell wall stretch increase the volume of water within the muscle cell.
Fact # 2
Glycogen reserves glycogen reserves varies depending on the athlete. Generally the rule is: the heavier the athlete, the more sugars it may be appropriate. Heavier-weight with more muscle tend to have developed a better capacity to store carbohydrate, than their counterparts who have less muscle mass. However, lighter athletes are often superior to that of the body is better and more efficiently converts carbohydrates into muscle glycogen, and the heavy face the problem that the stored carbohydrates are stored in the form of fat. Thus, less lean muscle mass with athletes who want to grow and increase the muscle to focus on carbohydrates in your diet and include more carbohydrate-containing products. If you're skinny or have no problem maintaining a body or her, no matter what you eat, it is a good chance that your body is very well developed the fat burning and metabolism, and it is very difficult the maintenance of glycogen content in the body. The average bodybuilder consume during the day about 4.4 grams of carbohydrates a body / kg in order to maintain the existing muscle mass. Those who train "hardcore" mode and is often very muscular this is over and these athletes are the quantities needed to progress from 6.6 to 8.8 grams of carbohydrates a body / kg.
Fact No. 3
Carbohydrates as an energy source of glycogen is a source of energy for your workouts. As a result, the body normally uses the day before yesterday yesterday or the day of carbohydrates consumed, so it's not always the carbohydrates that you received enough before a workout or before that day. Reason: workouts muscles using muscle glycogen (carbohydrates break down) as the main source of energy. So while you will carbohydrates rich food, and glycogen will accumulate sufficient body, then you will be able to show good performance workouts.
Fact no. 4
This time of carbohydrate consumption is essential to proper timing. During the day, there are two time memento when your body is very good and efficient transport of carbohydrates to the muscle cells so that they can be broken down into glycogen. : Early in the morning and immediately after exercise. Breakfast should be consumed large quantities of carbohydrates as glycogen reserves is especially deserted in the night. Another important factor: Amount of circulating blood levels of carbohydrates, specifically sugar levels are also significantly reduced. Thus, as these reserves are depleted the body is best equipped to transport of carbohydrates consumed in the muscle cells where they are transformed into glycogen. Also, after exercise, the body is more capable and more efficient than the normal day-transported carbohydrates in the muscles. Thus, as already mentioned is the main carbohydrate source of energy for workouts, so after training significantly decreases both glycogen reserves in the body and blood sugar levels. So this time it will use a sufficient amount of carbohydrates, and compromise the growth of these reserves will be restored in time, again a positive effect on muscle tissue building processes.
Fact No. 5
Glycogen consumption and the body's fat metabolism of BCAA (burning) is extremely well structured. While adequate glycogen reserves are good muscle mass growth processes, but also increases the risk and the body will start to accumulate fat mass (fat form of carbohydrates), which of course is undesirable effect of bodybuilding and fitness. On the other side of the body is triggered by the burning of fat, if it starts to decrease glycogen stocks. Thus, those athletes who want to highlight your muscle glycogen is used as an energy source, thus reducing the carbohydrate content of food consumed. All this trouble is that the more fat the body burns the more is destroyed and the muscle mass. Thus, this negative effect should be sure to stay an additional daily intake of 40-80 grams of protein in the body to burn muscle tissue instead. It is also recommended to consume about 10g per day of branched chain amino acids BCAAs. Additional consumption of BCAA stimulates the body to burn more fat than muscle tissue, even at low glycogen levels.
Fact No. 6
Different dosage and carbohydrate consumption of carbohydrates is recommended you use different ways and at regular intervals. Carbohydrates, glycogen and athletes of many difficulties in developing, improving your diet and nutrition regulation. As already minėjom more glycogen, the better, but too much leads to Adjustment as described in Fact No. 5. The decision is the same: to provide a wide variety of body carbohydrate diet that has to change periodically in order to receive the body for a long period of time each day, the same amount of carbohydrates. The recommended weight is growing at 2 weeks in a row to take 4.4 g, 6, 6g carbohydrates a body / kg / day. After you reduce the amount of one week to 2.2 to 3.3 grams, then you can back up to 6.6 g. Following this principle, you can improve the performance of its intake glycogen in the body. The final conclusion of carbohydrate consumption, the correct dosage and how much it is difficult and complex task that must be constantly addressed both bodybuilders and fitness representatives of the negotiation of self diets and nutrition plans. Carbohydrates are very important in growing muscle mass, so that they provide a reserve for the body to glycogen, which is used as an energy source. Using a high-carbohydrate weight augmentation is not at risk in places where they would like. Oral low-carbohydrate - negatively influence the effectiveness of their training and to inhibit muscle growth..