The Dirty Truth About Carbohydrates and Muscle Growth

February 3 2014

The Dirty Truth About Carbohydrates and Muscle Growth

Most people are under the assumption that carbohydrates offer little-to-no nutritional value, especially for individuals trying to lose weight and/or build muscle. While it’s true that eating too many carbs — along with the wrong type — may hinder your goals, this doesn’t mean you should eliminate them from your diet. Carbs play a critical role in the body’s normal functions, which is especially important for individuals looking to build muscle.

Carbs Raises Insulin Levels

One of the greatest benefits of consuming carbs is its natural ability to raise insulin levels in the body. I know what you’re probably thinking: isn’t it bad to have a high insulation level? The answer to this question is no, insulin is not bad. In fact, it’s actually beneficial for people looking to build muscle.

When you consume a heavy carb mean or snack, your body’s blood sugar levels rise. In an effort to lower these levels back down to normal, the body produces and releases insulin. But insulin has another function: it transports protein directly to muscle cells in need of repair rather than using them for energy; thus, reducing muscle recovery times.

Carbs Are Energy

Of course, carbs are an excellent source of energy as well. When you consume carbs, your body converts them to glycogen, which is a readily available source of energy.

Do you feel tired, sluggish or suffer from a general lack of energy throughout the day? The problem could be the result of carbohydrate deficiency. A zero-carb diet might be fine for some people, but bodybuilders and other people looking to build muscle need the extra energy to keep going.

Carb-rich pasta dish: photo by andrusdevelopment.

Healthy Carb Foods and Snacks:

• Whole grain toast
• All-natural cereal
• Oats
• Low-fat uogurt topped with granola
• Peanut butter on toast
• Sweet potatoes

Note: it’s best to stick with nutritional sources of carbs such as the ones listed above. For instance, whole wheat toast is an obviously healthier choice than enriched white toast.

Protein Is Not a Substitute For Carbs

Protein is equally — if not more important — than carbs; however, these to nutrients are completely different and cannot be substituted for one another. Drinking a couple protein shakes is an excellent way to kick your muscle recovery into overdrive, but your body still requires carbs.

Consuming carbs on a regular basis will essentially improve the effectiveness of your protein while boosting your energy levels at the same time.

Do you include carbs in your daily diet?