At one time, the use of carbohydrates in the diet was strongly demonized, which we owe to the appearance of Paleo diets. They were considered not only as an enemy of health but also as a sporting figure. However, after 2-3 years, the trend begins to stabilize, and carbohydrates again begin to host on the plates of training people, especially those who care about impeccable physique.
More and more often we can read that the devil is not as scary as they are painting, and it is enough to follow some important tips to make their use in the diet effective. What should we remember about?
- Natural free-form carbohydrates are better
A diet that is rich in carbohydrates should primarily be based on their least processed sources. They should also come from natural sources and their digestibility should be relatively slow. Not only carbohydrates of this type will be better for the aesthetics of our figure, but also will be more rich in terms of nutritional value. Porridge, rice, whole grain pasta, dark bread, are the main sources used by trainers and whose use works.
- Fast-digestible carbohydrates are a human product
Usually, when we look at the store shelf, sources of carbohydrates unfavorable to our figure are a product made by a man. Glucose-fructose syrup, refined sugar, white flour, bread made on the basis of scavengers, white heavily polished rice or pasta from pure purified wheat are some of those products that should be avoided. If you care about metabolic health and more, use what nature mainly serves.
- The more BF you have, the more attention you pay to the time you take your carbohydrates and the level of exertion
If your percentage of fat cover is within 12-15%, pay special attention to the time of carbohydrate intake, as well as their use on training days and effortless days. This means that we should mainly eat them during the training period and on the days when we train by force. On days off, limit their amount to a degree that will not reduce the regenerative capacity, which usually falls in the values of 100-150 g. Training days, in turn, may have tripled their value, but everything should be related to the level of activity you have. On average, 250 g to 400 g of carbohydrates are allocated per training day. We must remember, however, that their selection is highly individualized.
- Discard the extremes promoted by hardgainers and bodybuilders on a roids
In the era of social media, it is often difficult to extract information sources that are useful to a statistical trainer from those who represent people with extreme views that are of little use to the general public. Typical hardgainers or bodybuilders using SAA support, including the addition of insulin, will not determine the amount of carbohydrates to be used in the diet, and what quality should be the products. Then we see pictures when they eat products rich in sugar, and their silhouettes still look decent, which can be quite embarrassing for a beginner. The selection of food products in your diet should be based on previous points that indicate their natural origin. Eating cookies, jellies, breakfast cereals or drinking a few gallons of cola will not be a sensible activity, and certainly will not promote general health.
- Use freely absorbable energy sources before training
The use of complex carbohydrates in a pre-workout meal is mainly aimed at preventing energy falls, which will be caused by fluctuations in blood sugar. A portion of carbohydrates in the amount of 80-100 g in a meal, which will be directly adjacent to the effort, will be an option that fulfills its task.
- Reserve a large amount of carbohydrates after exercise
Time after training will be the time when we should put most of our carbohydrate pool on a given day. It is also a moment to put some carbohydrates in a straight form. This allows you to quickly increase the concentration of insulin, as well as the amount of sugar in the blood, which will be a favorable phenomenon at this moment of the day. Immediately after training, take about 40 g of simple carbohydrates, 40 g of complex carbohydrates and about 20 g of fructose, which will be a complete mixture supporting the resynthesis of muscle and liver glycogen. Another meal may also be high in carbohydrates, but we are already focusing on more complex sources, such as potatoes.
Interestingly, supplementation with creatine in the perioperative period is a factor that will allow the storage of more glycogen. Supplementation with this compound gives us the opportunity to allow our muscles to store about 20% more sugar in their cells. It is an activity that not only increases the effectiveness of a high-carbohydrate diet, but also allows for more effective training activities.