Carbohydrates for gaining muscle mass: a list of products, the required amount of consumption

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Carbohydrates are the most important fuel for the human body, especially during increased physical exertion. Proteins, in combination with carbohydrates, help to properly gain muscle mass without fat deposits. How many carbohydrates do you need to consume per day to gain muscle mass?

Carbohydrates and their effects

Switching to molecular language, a carbohydrate is a combination of three chemical elements: oxygen, carbon, hydrogen. There are several forms of carbohydrate: sugar, starch, fiber. They are also divided into simple and complex, depending on the speed of their absorption in the body.

All types of carbohydrates are nutritious and necessary for the body, as they form glucose, a source of energy. The minimum part of the glucose that we regularly use is contained in the blood, the rest is in the form of glycogen in the muscle tissue and liver, and is consumed as needed between meals. When energy exceeds its norms in the body, glucose begins to turn into fat. However, at times of depletion of carbohydratereserves, the body, first of all, begins to absorb protein from muscle tissue, and not fat deposits. That is why it is very important to eat right and maintain glycogen levels so that carbohydrates act in the right direction when gaining muscle mass.

Good and bad carbs

Not all carbohydrates are good for the body. You should remember which foods contain simple and complex carbohydrates. Namely, the slower the sugar molecules are digested, the better. Each product has its own glycemic index. The faster the sugars are absorbed from this product, raising blood glucose levels, the higher the glycemic index.

What are the useless carbohydrates for gaining muscle mass? List of products with a higher index:

• Fried potatoes.
• White bread.
• Mashed potatoes.
• Med.
• Sugar.
• Muesli.
• Pasta.
• Beets.
• Bananas.
• Chocolate.
• Biscuit.
• White Rice
• Corn.
• Jam.

The following is a list of complex carbohydrates for gaining lean body mass:

• bran bread;
• cereals;
• oatmeal;
• peas;
• buckwheat;
• fresh fruit juice;
• red beans;
• lentils;
• fresh fruits;
• dark chocolate;
• soy;
• green vegetables;
• tomatoes;
• mushrooms;
• lemon.

Despite the fact that some of the products listed are a source of simplecarbohydrates, fiber does not allow sugar to be produced and absorbed into the blood.

Power in nutrition

The decision by some athletes to reduce carbohydrate intake in order to reduce the likelihood of fat accumulation is a misguided one. Complex carbohydrates for muscle gain, especially those with a low glycemic index, are very important. Proper consumption of this biofuel allows you to train harder and longer, increase the load from exercise, gain muscle mass and at the same time burn excess fat. Restricting yourself to carbohydrates, on the contrary, reduces endurance and mental performance, due to a drop in glucose levels. It is very important to eat foods that are digested more slowly, rich in fiber, and combine them with the right amount of protein and fat.

Diet before and after workouts

Glucose, which is quickly converted into energy and also quickly used up during training, cannot be a complete source of nutrients.

List of carbohydrate foods for gaining muscle mass:

• Brown Rice
• All cereals.
• Wholemeal pasta.
• Fat-free cottage cheese.
• Chinese noodles.

There are two exceptions to the rule regarding nutrition, before and after strength training. High glycemic carbohydrates, such as kefir, boiled potatoes, low-fat yogurt, can be consumed one hour before physical activity, at the rate of 1 gram of carbohydrates per kilogram of body weight.

30 minutes after exercise, it is recommended to replenish lost energy with foods with an average glycemic index: special sweet protein drinks, in a total of 100 grams of carbohydrates. Protein activates the production of glycogen in the muscles and liver.

Athlete Diet

A sports diet involves determining the calorie content of all foods consumed in order to determine how many carbohydrates are needed to gain muscle mass, and what is their daily rate, combined with fats and proteins. For muscle growth, a man needs to increase his calorie intake per day by about 20 percent. The average daily requirement is 2700-3000 calories.

It is important that the products contain the most correct carbohydrates and fats, otherwise the diet will lead to a set of fat deposits, not muscle growth.

How much to eat to gain muscle mass carbohydrates, fats and proteins:

• fat should make up 30-35 percent of daily calories, preferably in the form of vegetable oil,
• carbohydrates, low glycemic index only, about 50-60 percent,
• proteins - no more than 25 percent.

Meals

Immediately after exercise, the body needs to replenish the lost energy. It will be more effective to drink a fast-digesting drink, a gainer, which contains carbohydrates, proteins and creatine. 3-4 hours before bedtime, it is recommended to minimize the intake of foods containing simple carbohydrates, as during the night's rest for growthmuscles need proteins and vegetable fats instead of carbohydrates.

Diet

What a sample diet should look like:

1. Morning. For breakfast, carbohydrates are required for gaining muscle mass, and not fast, but complex, for example, oatmeal with fruit or honey.
2. Lunch. During lunch, consume the most calories per day. Without this, muscles will not grow, and fat deposits are also minimized.
3. Day. A he althy snack can consist of dried fruits, nuts, or scrambled eggs.
4. Dinner. Light protein food, such as lean fish or meat, with steamed vegetables in olive oil. As a source of carbohydrates - buckwheat.

Teen Diet

Doctors do not recommend that teenagers under eighteen do strength exercises with a load on the spine, and since without these basic exercises it will not be possible to gain muscle mass, then a special diet is not needed for teenagers. However, do not forget about proper nutrition. Refusal of sugars, fast food and processed foods will allow you to form a beautiful body in the future.

Calculation of carbohydrates

How many carbs do you need to build lean body mass? Of the total calories consumed during the day, about 50-60 percent should be carbohydrates. 1 gram of carbohydrates=4 calories. Suppose an athlete consumes 3,000 calories per day. 50 percent is 1500 calories. Now we divide the sum of 1500 by 4 and we get 375 grams of carbohydrates per day.

Next, the amount of carbohydrates for muscle gainmass will depend on the goal: if the goal is to gain weight, we consume about 500 calories with carbohydrates plus, if the goal is to dry the body, then 500 calories less.

Protein per day

To increase muscle, in addition to carbohydrates, proteins are also needed. The daily norm is 1.5-2.5 grams of protein per kilogram of body weight. To gain muscle mass by weight category, you need:

• Men: 60 kg weight - 190 grams of protein, 70 kg weight - 200 grams, 80 kg weight - 210 grams.
• Women: 60 kg weight - 155 grams, 70 kg weight - 175 grams, 80 kg weight - 185 grams of protein.

The presence of fats is also important, omega-3 fatty acids are predominant. Lack of fat reduces hormone production and immunity.

Important Muscle Growth Factors

When starting a workout to gain muscle mass, there are five important factors to keep in mind to achieve a good result:

1. Energy.
2. Insulin.
3. Fat.
4. Glycogen.
5. Creatine.

What does each one represent individually?

Energy

To build muscle, nutrition alone is not enough. Physical activity is required. And they, in turn, require huge forces and energy costs. Carbohydrates for gaining muscle mass are most needed, as they are a source of glucose, which is converted into energy for muscle contraction. Without sufficient energy, a person is not able to fully train. The presence of carbohydrates before and after training will give strength and restore the body after exercise.

Insulin

The hormone insulin is produced by the pancreas and transports beneficial substances to cells, lowering blood sugar levels. When carbohydrates are broken down, the body actively begins to produce insulin, which transfers glucose to the muscles in the form of glycogen. In addition, insulin contributes to the restoration of muscle tissue and its further growth. Glycogen, proteins and fats begin to be synthesized, and muscle cells actively absorb amino acids.

The main thing is to remember which carbohydrates are more important for gaining muscle mass: complex carbohydrates that take longer to digest and gradually turn into glucose.

Fats

Carbohydrates for gaining muscle mass have some drawbacks. Their excess in the form of glycogen turns into fat. And insulin, in turn, continues to actively feed fat deposits with carbohydrates for storage, slowing down the process of burning fat. Therefore, to prevent this from happening, it is important to monitor the amount of fats and carbohydrates consumed daily.

Glycogen

Glycogen is formed from the remains of glucose and accumulates in the muscles and liver, feeding the body with carbohydrates when there is a lack of energy. This polysaccharide makes it possible to increase physical activity, maintains the level of water in the muscles and supports the process of their growth. Lack of glycogen leads to physical weakness.

To replenish glycogen stores, you need carbohydrates for muscle gain, low glycemic foods, before and after training.

Creatine

Creatine is found in the muscles. It promotes energy metabolism and isthe basis of the energy replenishment system responsible for the growth and strength capabilities of human muscles. If the body receives little carbohydrate, insulin production is disrupted, and this, in turn, disrupts the performance of creatine.

Additional products

To diversify your sports diet, you should know about foods with carbohydrates for gaining muscle mass and what additional nutrients they contain:

• Sunflower seeds. Source of protein and vitamin E. Reduces the negative effects of free radicals on muscle cells and restores them.
• Mackerel. Omega-3 fatty acids slow down the process of protein breakdown by the body until after a workout, another source of protein enters the stomach and is digested. Fish eaten for breakfast will have the same effect, even if enough time has passed before the start and end of the workout. And vitamin C, like collagen, is needed for the elasticity of muscles and ligaments.
• Pineapple. This fruit contains the enzyme bromelain, which helps digest proteins. It also lowers muscle pain threshold after exercise.
• Reindeer. The meat of forest animals contains a lot of vitamin B12. This vitamin actively digests the protein necessary for muscle growth. The main thing is to cook it correctly so that the meat is not tough.
• Coffee. Reduces muscle pain, thereby increasing the duration of training. Can be replaced with green tea.
• Beef. The best of all types of meat for the athlete's diet. Containsamino acids, creatine, which increases muscle and reduces fat mass. Promotes physical endurance.
• Ginger. The ultimate natural pain reliever.
• Natural yoghurt. Natural yoghurts are he althier because they have less chemical additives and sugar. Fresh fruit can be added if desired. Lactic acid bacteria stimulate digestion and the absorption of large doses of protein.
• Turmeric. The spice affects the recovery and growth of new cells, so necessary after strength training.
• Cucumbers. It is in the peel of the cucumber that contains substances that strengthen the connective tissue of the human body.
• Milk. Muscles and bones need calcium. Give preference to milk with 3.5 percent fat content.
• Buckwheat. This cereal is rich in amino acids that strengthen blood vessels and promote muscle growth. Strengthening blood vessels is important, as power loads significantly strain the circulatory system.
• Almonds. Vitamin E from almonds restores muscle cells faster after workouts. The daily dose is 8-10 pieces of sweet nuts. In addition to physical strength, almonds are uplifting.
• Pastila. Natural applesauce marshmallow is perfect if you want something sweet. It has minimal fat and calories, but a lot of protein.
• Eggs. In addition to protein, chicken eggs contain vitamin D, which is useful for the elasticity of muscles and ligaments. However, you should not consume more than ten of them per week.
• Tuna. 100% protein. Consume one hour after strength training.
• Sweet red pepper. It contains a large amount of vitamin C, and without this antioxidant it is almost impossible to gain muscle mass. Choose only very red peppers.
• Lentils. Source of protein, iron, zinc. An important product for a sports diet.
• Asparagus. Champion in protein content, as well as potassium, zinc and fiber.
• Spirulina seaweed. This product is 65 percent protein, beta-carotene. It is recommended to add it to cocktails, after consulting with a doctor, as it is a therapeutic dietary supplement.
• Water. During the entire workout, be sure to drink water, as it quickly leaves the body. And a large loss of fluid prevents the body from working in the right direction.

So, the opinion that carbohydrates are evil, and they should be consumed as little as possible, is wrong. The problem is not in the carbohydrates themselves, but in what they are, and how often we use simple, quickly digestible substances that provide instant energy, thereby deceiving the body. Properly selected and planned nutrition will allow not only to maintain he alth, but also to make the body beautiful and inflated.