Home Diet Quality carbohydrates for Muscle Gain – Make the right choices

Quality carbohydrates for Muscle Gain – Make the right choices

by Shrey Chopra

So, I am going to start this blog making a very Bold statement – CARBOHYDRATES DON’T BUILD MUSCLE, Yes, they don’t! Protein and good fats are responsible for it. But then why Bodybuilders and fitness athletes include carbohydrates in their nutrition plan? Why is carb cycling an inherent part of the competition prep of a bodybuilder? Let me tell you it’s IMPOSSIBLE for an athlete to even step up on stage without Carbs!

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Have you ever heard Carbs are bad? Think again! Let me make it clear for you. The wear and tear in muscles promote growth. Heavy lifting is responsible for muscle breakdown. But from where you will get the energy to lift heavy? Energy for brutal workouts? Carbohydrates provide energy for your cells, fiber for satiation and regular bowel movements, and help power your muscular movements.

CARBOHYDRATES = ENERGY!

Carbs will give you the energy to hit some heavy ass deadlifts in the gym!

THE EQUATION:

The only macronutrient to fuel your gains is carbohydrates. Others are just responsible for the repairing process.

And here I am talking about the QUALITY CARBOHYDRATES. Quality carbohydrates are naturally rich in nutrients and have essential vitamins and minerals, which according to study reduces blood sugar fluctuation and avoids overeating in a healthy individual. Includes whole-grain foods and Vegetables.
Low- quality carbohydrates are harmful to health, as they are more refined and higher in calories. Processed foods contain a narrower range of nutrients than whole food. Another main reason they are bad for health is the amount of sugar and preservatives present, they are digested quickly, triggering a spike in insulin.

COMMON MYTH!

Carbs are vilified and blamed for everything from lethargy to obesity! People often say that carbs are fattening, eating carbs in the evening makes you gain weight. But the reality is – It’s the type and the quantity of the carbs you eat.  Daily calorie intake decides fat percentage in your body and not the carbs. Carbs are vilified and blamed for everything from lethargy to obesity! People often say that carbs are fattening, eating carbs in the evening makes you gain weight. But the reality is – It’s the type and the quantity of the carbs you eat.  Daily calorie intake decides fat percentage in your body and not the carbs. 

EAT MORE OF THESE (GOOD CARBS)EAT LESS OF THESE (BAD CARBS)
Brown breadFrench fries
Whole grain foodsPotato chips
Vegetables like- Broccoli, Spinach, CornPizza
Sweet potatoWhite bread
Black beansSoda
Kidney BeansCookies
Wheat pastaBaked goods

How can you improve the quality of Diet?

  • Avoid sugar: Sugar is the new fat! Added sugar undermines the quality of diet, and is more dangerous than Fried food. Sugar is another type of low-quality carb causing you to pack on weight, as it is high in calories with no nutritional value. 2 tablespoon of sweet syrup contains 120 calories!
  • Stay away from white poison: Processed food like white rice, white sugar, and white bread is a slow poison for our digestive system. With a high number of bad calories and a tendency to hold water in our bodies, it can have harmful effects on metabolism and can give rise to diseases like Obesity and Type 2 Diabetes. 
  • Eat whole foods: Unprocessed food is the best example of a high-quality diet. Your body needs both the macro and micronutrients to function properly. Whole foods like vegetables, fruits, and raw grains are packed up with phytochemicals which can help reduce the risk of cardiovascular and other diseases. 

The key to a healthy mind and body is the quality of food we are eating. What we eat, we become. When adding carbohydrates to your diet, look for quality sources, with fruits and vegetables, and make it a whole grain!

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