You’ve probably heard that carbs are the enemy of lean gains. But is this really true? What are the carb rules you need to follow in order to achieve your fitness goals? In this blog post, we will discuss the bottom line on carbs and give you some tips on how to reduce your intake without sacrificing your results. So read on for all the details!
1. Eat 1-1.5 grams of Carbs Per Pound of Bodyweight Daily
If you want to lose fat, you need to eat fewer carbs. This is because carbs are stored as glycogen in your muscles, and when you work out, your body burns through glycogen for energy. So if you’re trying to lose weight, it’s important to cut back on carbs so that your body will be forced to burn fat for energy.
However, if you’re trying to build muscle, you need to eat more carbs. This is because carbs are necessary for building muscle glycogen, which is burned for energy during your workouts. So if you’re trying to gain muscle, you need to consume more carbs so that your body has the fuel it needs to build new muscle tissue.
So what’s the bottom line on carbs? If you want to lose fat, eat fewer carbs. If you want to build muscle, eat more carbs. It’s that simple! Just make sure that you’re eating quality carbs from whole foods like fruits, vegetables, and whole grains, and avoiding processed junk food. By following these carb rules, you’ll be on your way to achieving the physique you desire.
2. Choose Slow-Digesting Carbs for Most Meals
The first rule of carbs is that not all carbs are created equal. There are two main types of carbs – simple and complex. Simple carbs are found in processed foods like candy, cakes, and cookies. They are also found in fruit juices and sodas. Complex carbs are found in whole grains, beans, vegetables, and fruits. They are a better choice because they are high in fiber and nutrients.
The second rule of carbs is that you need to eat them in moderation. When it comes to carbs, less is definitely more. The average person should consume between 50 and 150 grams of carbs per day. If you are trying to lose weight or build muscle, you may need to adjust this number.
The third rule of carbs is to choose slow-digesting carbs over fast-digesting carbs. Slow-digesting carbs are found in foods like oats, quinoa, sweet potatoes, and legumes. They are slowly absorbed by the body, which means they won’t cause a spike in blood sugar levels. Fast-digesting carbs are found in white bread, pastries, and other refined carbs. They are quickly absorbed by the body, which can lead to a spike in blood sugar levels.
3. Start Your Day with Slow Carbs for Breakfast
Another carb rule to live by is to avoid processed and refined carbs. These types of carbs are quickly digested and can spike blood sugar levels, which can lead to fat storage. Instead, focus on eating whole, unprocessed carbs like fruits, vegetables, and whole grains. These foods will give you sustained energy and help you reach your fitness goals.
4. Fuel Your Weight Training With Slower-Digesting Carbs
If you want to fuel your weight training and see lean gains, you should be consuming slower-digesting carbs. These include foods like sweet potatoes, brown rice, oats, and quinoa. Consuming these types of carbs will help to regulate blood sugar levels and insulin response, which is critical for muscle growth.
Additionally, you should be consuming carbs post-workout. This is when your muscles are most receptive to glycogen replenishment and growth. Consuming simple carbs like fruit or honey will help to spike insulin levels and promote muscle recovery. Just be sure not to overdo it, as too many carbs can lead to fat gain.
5. Eat Carbs After Weight Training to Replenish Muscle Glycogen
Whenever you weight train, you deplete your muscle glycogen stores. And while it’s true that your body can partially replenish those stores from other sources (like liver glycogen), eating carbs after your workout is the most efficient way to do it. That’s because carbs stimulate insulin release, and insulin is the hormone that shuttles glycogen into your muscles. So if you want to maximize muscle growth, eat carbs after your workout.
6. Don’t Go Overboard on Carbs if You’re Trying to Lean Out
If you’re trying to get leaner, then you need to be careful about how many carbs you eat. That’s because when you eat carbs, they get stored in your muscles as glycogen. And the more glycogen your muscles store, the fuller and thicker they look. So if you’re trying to get leaner, don’t go overboard on the carbs.
7. Eat Complex Carbs Instead of Simple Carbs
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Whenever possible, choose complex carbs over simple carbs. That’s because complex carbs are slowly metabolized, which means they don’t cause a rapid spike in blood sugar. And when your blood sugar doesn’t spike, you avoid the insulin release that can lead to fat storage. So complex carbs are a better choice for both weight loss and weight maintenance.
8. Consume Fast-Digesting Carbs After Cardio
Consume fast-digesting carbs like white rice, potatoes, and fruits immediately after your cardio workouts. This will help you recover faster and get back to lifting weights sooner.
So there you have it, the bottom line on carbs. Consume fast-digesting carbs after cardio, eat slow-digesting carbs at night, and avoid carbs before bed. Follow these rules and you’ll be on your way to the lean and muscular physique you desire.
