How To Optimize Your Carbohydrate Intake

how to optimize your carbohydrate intake

Carbohydrates provide various benefits for a bodybuilder seeking to increase body mass. They contain plenty of calories which act as the sourced of fuel for the body. When the body burns calories it is able to generate energy necessary to carry out the body functions. However you need to be aware that there are several tips you need to follow if you want carbohydrates to work for you.

They include the following;

1. Increase your consumption of complex carbohydrates

For you to be able to undertake intense workout in the gym, your body requires to be nourished with plenty of energy. If you remember from your biology, carbohydrates are the chief energy source since they contain plenty of calories. Carbohydrates are used by the body in the formation of glycogen which is used as fuel by the body muscle tissues. There are certain advantages of taking complex carbohydrates; the most important is that complex carbohydrates help to maintain consistency in the cholesterol levels since they are not digested very fast by the body. There are several complex carbohydrates which include; yams, oatmeal, cassava, brown rice, and potatoes.

Complex carbohydrates contain long chain sugars which are very useful to the body since they are able to delay the onset of fatigue by providing a consistent blood sugar level. This is very important if you want to train intensely in the gym before you start experiencing the feelings of fatigue.

The other advantage of taking complex sugars is that they enhance the production of insulin which is another important hormone necessary for enhancing performance in both athletics and bodybuilding. If you want to know how much carbohydrates you are supposed to take then you need to multiply your body weight times three.

2. Take carbohydrate which are rich in fiber
There are various meals which contain fiber, they include; oatmeal and beans. The importance of fiber in your diet can not be overemphasized. First of all fiber help optimize anabolic responses. The other benefit of taking fiber in your diet is that it helps the in the absorption of amino acids and sugar in the body.

3. Take around five meals a day

You need to eat about five to six meals in a day, and each meal should be very rich in carbohydrates. This will help you sustain anabolic processes in the body due to the staggering intake of carbohydrates.

4. After each workout you need to take simple carbohydrates

When you take simple carbohydrates after a simple workout they will be absorbed very fast by the body. The reason why you need to take them after a simple workout is because they will increase the production of insulin which is important as far as anabolism is concerned. Example of simple carbohydrates include; honey, white rice and white bread.

5. Blend carbohydrates with proteins

The combination of carbohydrates and proteins in the diet is very effective especially if you are a bodybuilder. This is because proteins are the building blocks of muscles and carbohydrates are the chief energy source for the body. Combine this two factors and you have the necessary ingredient necessary to undertake intense training.