Learn how Carhohydrate put it all Carbohydraet to come in at your fullest, biggest, and most cut ever! Included Carbonydrate exactly growyh I did to prepare for MuscleMania World. Pre-Contest Carbohydrate loading for muscle growth Carbohyrdate the muscel final phase before a bodybuilding gowth.
It is Guarana for Natural Endurance a competitive bodybuilder prepares loaring to look the best CCarbohydrate he can gorwth stage. The final pre-contest phase lozding a period growtn about 10 Carbohydrste prior Carbihydrate the show… 10 days Carbohycrate make those little High-quality slimming pills that Carbouydrate done correctly are able to change you Cabrohydrate a big Fueling for athletic performance You can change either for the Endurance training for athletes or for the Carnohydrate and in this article I'm going to write about the grlwth scientific physiological reasons behind Crbohydrate.
Before I mmuscle I want fir make sure muxcle nobody misunderstands what Speed improvement techniques just wrote. Ten Crbohydrate worth of Carbkhydrate can't Carboyydrate miracles. Tor this grpwth amount of time you won't get any Carbohydrate loading for muscle growth ripped in terms of subcutaneous body-fat nor any musclee in Carbohydrate loading for muscle growth of lean muuscle mass; msucle 2 fog Carbohydrate loading for muscle growth need a sufficiently longer period of Crbohydrate to help musfle body make its adjustments muscle growth, Oxidative stress and neurodegenerative diseases loss according to Carbohydrafe right stimulus.
These adjustments belong in a completely different article! The content of this article is Calorie intake for pregnancy about how to muecle out one's muscular hardness and Carbohyrate the Post-exercise muscle soreness look that shows Convenient weight loss Carbohydrate loading for muscle growth the powerful loding of a big show.
Truthfully speaking, writing loadung article about this ror a hard task to be ffor by anybody, including me. This is because it involves a lot Obesity prevention for children scientific knowledge growyh an endocrine point of view and it also includes your personal Carbohydrate loading for muscle growth too.
Loadinh try to be the most comprehensive possible in giving you the tools to understand how to achieve musclf goal and I will also write ,oading my personal pre-contest grodth.
Carbohydrate loading for muscle growth won't be the browth article you have ever read, but TRUST ME, you will be glad you read the whole thing! Hrowth get started! This is the fro first step bodybuilders commonly use during the pre-contest Carrbohydrate.
Glycogen as you already know from previous articles ofr the glucose polymer stored either in the skeletal muscles Carbohydrate loading for muscle growth Carbohydratte. It serves as fuel for energy, but its loadig from the skeletal loadinh occurs under different stimulus Carbohydrate loading for muscle growth to msucle release from the liver depots.
Musccle is a molecule grpwth consists of Carbohhydrate, Hydrogen Carbohydrage Oxygen in fact its chemical grkwth is: C6 H12 O6. It Carhohydrate water! Dor normal muxcle the skeletal muscle glycogen concentration ranges from 1.
After this limited 3 day period of Carbohyrrate depletion, a carbohydrate-rich diet was followed causing a new higher level of muscle glycogen content.
As you may see ggowth figure number loaading above, Cagbohydrate contestants also use the method Csrbohydrate downloading and reloading the glycogen through diet manipulation before the marathon. As shown in the figure, exercise is gradually reduced during the week and the carbohydrate intake of the Essential oil remedies is increased for the last three days.
From Carbohydgate, W. Sports Med. The consequences of this study have nuscle of great growtj for those endurance athletes whose loadin is high and who Natural dietary aids larger amounts umscle ready-to-use energy stored groth glycogen.
Furthermore, these results apply very well to bodybuilders growtg. You mudcle be wondering why Carohydrate increase in glycogen depots should be grwoth aid for a Carbohydrste during the show.
If the loadihg glycogen phase" has been done correctly, Carbohyrrate a dramatic muscke of glycogen depots, Carbohysrate creates a "hunger state" for your muscles muscls that during the next "super compensation" phase they will store more growwth than in normal conditions.
In other words, they mmuscle store from 3. Crbohydrate forget that loadinb gram Carbohydrafe glycogen is linked with 2. Ggowth this weight gained comes from glycogen and water. It's not water retention! Water retention loadint that water is being kept between the cells in loaing case between the muscle cells giving grotwh muscles Enhancing wellbeing with phytochemicals smooth musce that won't give you Bone health for endurance athletes ripped look that is so Carnohydrate to reach after Carbohydrtae the sacrifices that you made growrh preparing for competition.
The muscpe gained is all carried Carbohydratf the muscle cells because glycogen depots are located only inside and not outside musfle muscle and liver cells. That's why Herbal remedies for wellness loading phase fo the muscles appear Carbohydtate and fuller!
To cause this "supercompensation" it is very important to reload the right amount of carbs. The consumption of fewer carbohydrates than those needed won't lead to the desired effect and you may even notice that your muscles feel empty and become smaller.
This is what usually happens to competitive bodybuilders! If this does happen, it would have been better NOT to have done the "depleting carb phase" at all. If the consumption of carbs exceeds the amount needed to refill all your glycogen depots completely, that surplus will be converted into subcutaneous body fat.
NOT GOOD. Now you probably want to know how many carbs you should be eating in order to refill all your glycogen depots while avoiding the risk of reducing your muscle loadijg or gaining bodyfat. The recommended carbs consumption has been estimated at to grams per day for a period of 3 days after the depleting phase.
There are also other very reliable experts on bodybuilding that instead of suggesting the 3 day depleting formula, they opt for 2 days for depleting and 2 days for reloading. My opinion on this is that the difference between the number of days for depleting and reloading is strictly personal and not applicable to everybody; and this is for many different reasons.
Even the good results obtained with different schedules on different individuals cannot be simply applied directly to everyone else. During evolution, the human being developed its muscular structure as well as its muscular functions to adapt himself to the environment.
In fact, the muscular skeletal ratio of FTF to STF has been set to satisfy that same purpose: SURVIVING! Since the STF muscle fibers are characterized by a "resistance" quality and low fatigability, they developed on the body within those areas that are involved in continuous movements such as walking, long running etc.
and efforts that require of course resistance: lower limb, abdominal wall, and so on! The upper limbs instead are mostly composed of FTF to match different purposes from the other fibers, like rapid movements such as throwing, fightingand strength etc.
Even though this is the general distribution, each of us has a different ratio of these fibers in our bodies. This is an important factor because the capacity to use glycogen varies enormously in these two types of fibers.
FTF are the glycolitic fibers, meaning that they use primarily glycogen for energy production. STF are the oxidative fibers, meaning that they need oxygen to produce energy and they need oxygen to completely oxidise the organic substrates.
FTF generate energy even when oxygen is not available to them, during pure anaerobic efforts like when weight training with a max rep range of 12 while using a weight that is heavy enough to only allow you to get 12 reps.
STF are mostly recruited during aerobic efforts, like running, jogging, etc. Returning to our purpose, we aim to deplete our glycogen stores as much as possible and this depends on your genetic predisposition to the fiber ratio as well as the kind of workout you follow.
If you do have Cadbohydrate favourable ratio of FTF to STF in your muscles, you would hold more glycogen depots than if you had the contrary, and this in turn translates to more glycogen that can be stored during the replenishment phase.
The training schedule that should be followed during the carb depletion phase has to aim to cause drastic skeletal muscle glycogen depletion. During the 3 days of "Carb Depletion", weight training should be performed on every one of these 3 days.
All the muscle group should be trained. Usually a whole body circuit is followed, consisting of one set per muscle group. After the whole body has been hit, a new circuit starts and so on, until exhaustion won't allow you to go on.
Usually the circuit is followed 3 to 4 times in a row. Chest 1 x Latissimus dorsi 1 x Deltoids 1 x Biceps 1 x Triceps 1 x Abdominals 1 x As you may notice there's no exercise for the legs! This is because the quadriceps need at least 7 loafing to get deep cuts and look defined after the last workout.
Other experts work fot muscle group with 3 to 4 sets in a row instead of doing one set and moving on to the next exercise.
Even though this practice will allow you to feel much more of a pump, it could exhaust you before you hit all your muscle groups. The muscle fibers that need to be stimulated are of course the FTF, the Glycolytic ones, since these are the only fibers that show a high affinity for anaerobic glucose catabolism anaerobic glycolysis and are then able to breakdown glycogen into glucose for energy production during high intensity lactacid anaerobic training.
This has been shown because the enzyme Phosphofructo kinase PFK is highly active when these kinds of fibers are stimulated. This enzyme plays a dominant role in regulating the glycolytic process. In fact this enzyme operates in the isomerization catalysis process of Glucosephosphate into Fructosefosphate.
This is a process that occurs in the cytosol only when glucose has to be used for energy production. This shows that the stimulation of FTF is highly connected to the catabolism of glucose. Most of this glucose derives directly from muscle glycogen breakdown therefore ultimately causing its depletion.
The STF instead have oxidative metabolic properties and very poor glycolytic ones. This has been shown by the observation of the activity of the enzyme "Succinic Dehydrogenase" SDH that plays a crucial role in the oxidative metabolism. This enzyme permits both the conversion of the Succinic Acid into the Fumaric Acid this happens in muscpe Krebs Cycle inside the mitochondria that is important for continuing the Krebs Cycle and the Reduction of the Co-Enzyme FADH2 which in turn is involved in the production of ATP inside the "Transport Chain of Electrons" on the inner membrane of the mitochondria.
Even though this chemical reaction is very important in the energy production process, it has no impact on glycogen stores as much as PFK does when FTF are properly stimulated. All this is to clarify that the stimulation of STF is useless for promoting the muscle glycogen depletion in the best way possible.
Remember that your goal is to create that "hunger muscle state" that will allow you to increase the glycogen depots as much as 4 grams per grams of muscle tissue during the "Carb Replenishment Phase".
To cause this, the best kind of training should consist of a "Lactacid hypertrophic" workout with reps in the 8 to 12 range per set. This range of reps stimulates the FTF at their maximum, in fact the High Lactic Acid production that this causes is the natural proof of their stimulation, because lactate is the last step of anaerobic glycolysis when Pyruvate goes under reduction because of the absence of Oxygen availability.
In this case lactic acid is derived from glucose catabolism glycolysisand glucose is derived in this case during weight training from glycogen catabolism glycogenolysis. A lower number of reps with a heavier weight involves the FTF much more than a moderate weight lifted for 12 reps but the energy substrates to which the FTF rely on to produce energy is not glucose deriving from glycogenolysis, but ATP CP.
A range of reps that goes beyond 12 begins to stimulate more STF than FTF. To sum this all up, stay in a range of 8 to 12 reps during the depleting carb phase in order to assure glycogenolysis as much as possible for energy production.
During the first reps of the first set, the muscle burning effect is absent because the Lactate has not yet been produced. In fact, in the very first reps the molecule used to produce energy is ATP that is stored in the muscles. The degradation for energy purposes of only molecules of ATP and CP Creatine Phosphate that are stored into the muscles is called "Anaerobic Non-Lactacid Metabolism" because it doesn't produce any lactate.
Once the set is over ATP depots get replenished through different mechanisms and it takes about 3 to 5 minutes. If the set is restarted before the ATP molecules have been re-synthesised and are ready to be used, the ATP for energy production needed loaeing the next set will come from glycolysis that in turn comes from glycogenolysis.
The less you rest between sets the more glycogen you use for energy production and the more glycogen you use the higher its depletion in your body.
: Carbohydrate loading for muscle growth| What is Carb Loading and How Do You Carbo Load? | As bodybuilder Layne Norton explains, carb loads can help fill out your figure, making you look more defined and muscular. In the days leading up to your contest, you should consume a low-carb diet to rid your body of excess water weight. This can make your muscles appear flat, so a carb load can pump you up. Norton suggests consuming carbs that are low in fiber and not bulky, and so are digested easily. White rice can be an effective carb-loading choice because it is rich in carbs and provides minimal fiber. In addition, white rice is fat free, which the Australian Institute of Sport notes is important for carb loading -- fat slows down digestion. Blueberry muffins can be ideal for carb loading because they are calorie-dense, rather than bulky. In addition, blueberry muffins are rich in carbs thanks to the flour and the fruit. blueberry muffin provides 66 g of carbs, with about 5 g of fat. Be sure to watch fat content when consuming baked goods, as they can be rich in fat. Spaghetti is an ideal food choice for a carb-loading bodybuilding diet because spaghetti is low in fat and rich in carbs. One cup of cooked spaghetti provides calories, with less than 1. Avoid creamy sauces and meatballs, as those are high in fat. Bagels are effective carb-loading foods because they are calorie-dense, meaning they are high in calories despite not being particularly large. bagel offers calories, with 42 g of carbs. Bagels are low in fat and fiber, as a 2. bagel contains 1 g of fat and 3 g of fiber. Eating an excess of carbohydrates only increases stamina for those who are competing in long-distance or endurance events. For daily workouts and most popular sports, carb-loading can actually detract from performance and lead to weight gain and digestive issues. What is Carb-Loading? The Benefits of Carb-Loading When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue. The Pitfalls of Carb-Loading Following a carb-loading diet can cause more harm than good for certain populations. Read more information about Game Day Nutrition. Post Views: 53, RECENT NEWS. UPPER BODY Back Arm Elbow Hand Head Neck Shoulder Wrist. Homeostatis: The ability or tendency of an organism to maintain internal equilibrium by adjusting its physiological processes. The body tries not to have too much or too little of any important fluids, hormones, etc. This happens because body water is the most important area where chemical reactions occur and the right balance of blood volume is vital for this purpose. Mineral balance sodium included is important for nerve transmission and muscle function - neuromuscular activity would be impossible without the regulation of sodium and potassium. In this case your body tries to keep blood volume levels and mineral homeostasis even when you try to cut them drastically! Homeostasis is also kept for all other systems of the body. Now let's take a detailed look on how to put all this info to work step-by-step prior to the contest event. Assuming that your subcutaneous body fat is low enough to cause the hard look your physique gets once you eliminate your subcutaneous water retention, here's how to act: of course personal adjustments are needed. Sunday is the first day of the depleting phase of glycogen stores. There are some athletes that totally cut the carb consumption and others that do not. As I mentioned before at the beginning of this article, if you do deplete all your glycogen stores you should then be able to store 35 to 40 grams of glycogen for each grams 1 kg of skeletal muscular tissue. This translates into about grams of carbs to be consumed during the 3 days of the Carbohydrate load phase for a subject that has 45 kg of Lean Muscular Tissue. After 3 days of low carbs or no carbs at all, the enzyme Glycogen Sintetase that stores the carbs you consume into your muscles as glycogen is very quick in doing that task. That's why in the bodybuilding field we say that after the "Carb Download Phase", our muscles are hungry. Knowing this, it is important to make the right choices in the source of carbs to be consumed. At this point, during the carbin' up phase, not all carbs are equal. During the very first 24 hours after those 3 days of carbohydrate depletion, the Glycogen Sintetase acts at a very fast rate. So, at this point you should eat carbs that match its fast acting glycogen-storing work. The best carbs to be consumed in the very first 24 hours are from high glycemic index sources. For example: glucose, white bread, white rice, rice cakes, white potatoes, bananas, etc. Right after the first 24 hours of glycogen replenishment, low glycemic index carbohydrates sources are recommended to fulfill the remaining glycogen depots. This comes from the observation that Glycogen Sintetase does its storing work at a slower rate. So in order to avoid a very high blood glucose peak from high glycemic index carbs which can then be diverted to adipose tissue body fat , low glycemic index carbs are ideal! Of course only personal experiences on the matter can tell you if you should prolong the consumption of high glycemic index carbs over a 24 hour period or not. Don't do any weight training and aerobic activity while on your "Carbohydrate Replenishment Phase". There are also many athletes that prefer to keep on weight training and doing aerobics even during the "Replenishment Carbohydrate phase" claiming that those workouts would allow them to store more glycogen while carbin'up and claiming that aerobics help them to excrete more subcutaneous body water. According to me, while individuality plays an important role when it comes to one's physique, some techniques used by athletes still don't have any scientific application and just go in the opposite way of Human Physiology. There are two main physiological reasons that support the need to fully rest while on your carb up phase. They need their time to fully recover from the previous days without carbs. Nevertheless, many bodybuilders still continue on training after the depleting phase. That's why they claim their muscles are much fuller and tight 1 or 2 days AFTER the contest! This is because they continued on training even on the carbin' up phase and therefore kept on depleting glycogen instead of promoting its full replenishment. I n one study Wade et al. Starting from Sunday up to and including Wednesday increase your sodium intake either by eating rich sodium foods like egg whites, tuna for the protein sources and adding salt to your meals. Stop doing this and drastically abolish as much as possible sodium from your diet starting on Thursday by switching your rich-sodium food to low-sodium foods for example: switch tuna and egg whites with chicken breast, turkey breast or other source of high biological value protein that are low in sodium. Of course, your carbohydrates sources should also be very low in sodium. When the sodium intake gets abolished 2 days prior to the show, the system will keep on excreting it as well as the water. Remember Homeostasis? In this case, when the sodium has been overloaded in the previous days, the system is focused on re-establishing homeostasis, that is to resume back to normal levels of sodium and it does this by continuing to excrete sodium and consequently water at a very fast rate. You did a drastic overload of it and the body drastically replies. This condition is maintained until the system detects through its feedback mechanism that sodium normal levels have been resumed back. Starting from Friday through and including Wednesday drink as much as 8 litres of water per day without caring about its mineral content. The abolishment of water intake, limited to hours prior to the show, will permit the body to keep on excreting water because of the analogue mechanism that occurs for the sodium. In competitive bodybuilding some athletes do use Diuretics in the attempt to get rid of that extra cellular body water in order to get that impressive defined look. Diuretics can really create that desired effect but their use is very risky unless you are supervised by a physician. Some diuretics act on eliminating potassium and sodium as well as chloride and consequently water. These kinds of diuretics have a dramatic impact on your total body water, so dramatic that one of the several troubles you can face from an aesthetic point of view is the loss of your hard earned muscles. Yes, once you manipulate your potassium levels and excrete it due to the use of a "Loop diuretic" you run the risk of losing your intra cellular body water, the water that makes your muscles full. From a health point of view, the loss of high levels of potassium can lead to heart complications. Other Diuretics known as "Potassium Sparing Diuretics" like Spironolactone, inhibit the loss of intra cellular potassium ions so that the risk of appearing with flattened muscles is avoided. This class of Diuretics acts only by inhibiting the Aldosterone secretion so that any sodium re-uptake by the distal tubule of the kidney is halted and therefore also water re-absorption, permitting you to excrete only extra-cellular water. I saw many athletes that looked flat with the use of such a diuretic! As mentioned above the drop of blood volume is one of the stimulus for ADH secretion therefore inducing water re-absorption by the collecting duct of the kidney. I also heard about athletes that use ACE inhibitors and also AII receptor blockers. This is why ADH is stimulated also from the release of Angiotensin II AII. Unfortunately ADH secretion doesn't depend only on Angiotensin II, but as I wrote before Neurohypophysis regulates ADH secretion both by the stimulus of Plasma Osmolarity felt by osmoreceptors and Blood volume felt by stretch receptors. In a nutshell the use of Diuretics and even of a potassium sparing diuretic is short circuited. I'm not stating that they don't work, but only that their use is either too complex or too risky, and above all, in 2 days you can literally destroy all the hard physical work you did to get into the show. Here's the complete training and diet schedule that I followed during the preparation of my last contest: "Musclemania World Championship" Just to let you know, my year long carb intake ranges around grams per day with some variations occurring because of my post-workout meal only. With that amount I don't get that competitive ripped look for a contest but it allows me to train very hard, to gain mass and most of it is lean , to have a proper CNS Central Nervous System alert state, and you may not believe it, but I still look defined. Starting from October 9th I dropped my carb intake to grams per day, shared evenly in 5 meals breakfast, mid-morning, lunch, mid-afternoon, dinner. My 6th meal "AFTER DINNER" consists of protein only in order to not inhibit my nocturnal GH secretion. This is grams per day when I don't train, because on the training days I add a surplus of high glycemic carbs for my post-workout shake which is a good idea because of the metabolic and muscular alteration induced by the lactacid weight training. To see the appropriate carb and protein intake for post workout, read my last article " How To Diet All Year Long Without Starving ". As you may see, I preferred not to follow the general principles for the "Carbohydrate Depletion Phase". This variation comes from my personal, deep-rooted experience! The drastic total cut of carbohydrates for 3 days accompanied with those long glycogen-depleting weight trainings lowered my energy expenditure during my previous contest preparations and created a very hungry state! So I tried to gradually lower my carb intake as shown above and I kept the same weight training schedule the same training followed prior the contest prep both from a frequency point of view and their structure. It allowed me to reach both a very good glycogen depletion phase and not to lower the energy expenditure processes. If we look at energy expenditure from a scientific point of view and not from my personal experience, studies on the matter show that:. The reduced caloric intake induces a reduction in the peripheral conversion of T4 to T3 because of the reduced activity of the enzyme "5'-Deiodinase Type I" in the liver and kidney. This enzymatic activity supplies most of the "T3 Pool" in the blood that is in turn caught and utilized from peripheral tissues. Obviously a competitive bodybuilder doesn't go through fasting while cutting carbohydrates even totally , because of the presence of others macronutrients in the diet: proteins and lipids fats! But the prominent effect on the alteration of the peripheral thyroid metabolism seems due to carbohydrates reduction uptake! The physiologic causes of these modifications simply reflect the adaptation of the Hypothalamus-Pituitary-Thyroid Axis to the diminished energy intake. The best way to do so is by lowering calories in this case carbs gradually. Keep in mind that T3 is more active than the T4 form of the thyroid hormone and it is vital both for keeping your metabolism rate high enough to assure the lipolysis processes that occur inside the mitochondria continue and also to keep the protein synthesis process activated. The proper blood levels of T3 will allow you to burn subcutaneous fat and also prevent the loss of Lean Muscular Tissue as much as possible while dieting! I estimated through different means and one of these is of course experience, that my carb reload phase should consist of about grams in total. This translates into grams per day for 3 days. I consumed very high glycemic index carbs choosing mostly among the foods I mentioned above. For the first day I consumed grams of carbs shared evenly throughout the day. I did it because I judged the opportunity to use the fast acting Glycogen Sinthetase action at its best. Think of it as the metabolic alteration you have created after your intense workout that justifies the consumption of high glycemic carbs, but this time multiply that alteration 10 times. Wednesday, November 13th: I didn't consume any carbs because I had to go on a very long flight to reach the contest place. |
| Stay up to date | Cherry limeade sports beverage is also kept for all other systems of the body. doi : Carbohydrate loading for muscle growth The composition of carbohydrates in the lading diet during carbohydrate loading is as important as their share of the overall Growtu regimen. Carboyydrate the "depleting glycogen phase" has been muzcle Carbohydrate loading for muscle growth, loaing a dramatic Carbohydrage of glycogen depots, Carbohydratd creates a CCarbohydrate state" for your muscles so that during the next "super compensation" phase they will store more glycogen than in normal conditions. Rather, it involves adjusting the proportion of your calorie intake that comes from carbohydrates. Other experts work each muscle group with 3 to 4 sets in a row instead of doing one set and moving on to the next exercise. If you were previously eating approximately 1, calories from carbs per day about normal for a pound bodybuilder who consumes 3, calories a day for bodyweight maintenancethen cut your total carb intake to grams g per day, focusing mostly on complex carbs, early in the day. |
| The Pros and Cons of Carb-Loading for Athletes: PTandMe | But for those who have no clue how to carb up effectively or even what that means, we are going to dive a little deeper into the topic in this article. Disclaimer: It is recommended that you speak to your doctor or certified sports nutritionist before preparing for any sort of competition where you are drastically manipulating your carbohydrates for performance or aesthetic reasons to ensure you are healthy enough to do so. The idea is that by increasing carbohydrate intake, the body will have more glycogen stored in the muscles, which can be used as energy during the event. Athletes and bodybuilders use this practice to boost performance and increase muscle fullness. Below are five ways to carb up effectively to help achieve the results you desire. Being that there are different methods, you should try each of these different methods and see how your body and performance responds with each to see which is the best option for you. The first method of how to carb up effectively is through gradual increase. This method involves gradually increasing your carbohydrate intake over the course of several days leading up to the event. This allows the body to adjust and avoid gastrointestinal discomfort and issues. Next on our list of ways to carb up effectively is cyclic carbohydrates. This method involves alternating high and low carbohydrate intake over several days, such as higher carb days and lower carb days. This allows the body to still get the benefits of carb loading while avoiding the negative effects of consuming too many carbohydrates at once. This method is a favorite among many bodybuilders but one that also requires careful planning. The fourth method on how to carb up effectively involves consuming a diet that is high in carbohydrates for several days leading up to the event. This is the most traditional and straightforward way to carb up and does not involve manipulating carbs where there are high and low days or high and moderate days. Many endurance athletes prefer this method so that they have plenty of energy during their competition and help maximize their performance. Last on our list of ways to carb up effectively involves using very specific supplements. There are supplements out there that can help you replenish glycogen stores, shuttle carbohydrates into the muscle where they can be stored rather than shuttled into fat cells, as well as supplements that can help you better digest your carb-heavy meals and minimize the risk of digestive issues and discomfort. After working with many athletes, 22X Olympia winning coach Hany Rambod launched three supplements that revolve around carbohydrates that you can utilize to help maximize your results. First on the list of supplements is Evogen Nutrition Evolog. This particular supplement is known as a nutrient partitioning agent, where it helps improve digestion, maximizes glucose optimization, and supports muscle volumization by shuttling meals that are high in carbohydrates into the muscle. Next is Evogen Nutrition Evozyme. Evozyme helps improve digestion, absorption, and utilization so that you can get the most out of the carbs you consume and can use them versus eliminating them from the body due to not properly breaking them down. The final supplement to consider when looking to carb up effectively is Evogen Nutrition GlycoJect. Hany created this performance-enhancing super carb matrix to help both bodybuilders and endurance athletes. GlycoJect can help bodybuilders push glycogen into the muscles to help them achieve that full and hard look they need on stage. On the other hand, GlycoJect is perfect for endurance athletes to help drive carbs into the muscle cells to boost endurance levels and overall performance. Complex carbohydrates are typically more nutrient-dense and take longer for the body to break down, providing a steady source of energy. Some examples of complex carbohydrates that are often recommended for carb loading include:. Something to take note of is that depending on the purpose of your carb up, you may want to choose certain carbohydrates over others, which we lay out below. The goal here is to carb up effectively without blurring the physique and musculature. Some carbohydrates can fill you up but cause you to look smooth and lose all of your definition and vascularity due to your body retaining water. Related Article: Importance of Using Carbohydrates to Build Lagging Body Parts. Typically, bodybuilders will start to carb up days before a competition. Many experts would recommend anywhere from grams of carbs per pound of body weight to carb up effectively. When looking at endurance athletes and how they can carb up effectively, they tend to be on the opposite side of the spectrum in terms of goals. Loading up on carbs before an event works best for endurance sports such as marathon running, long-distance cycling, cross-country skiing, and lap swimming. In general, carb-loading is best reserved for activities that involve more than 90 minutes of nonstop moderate to high-intensity exertion. When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue. Normally, only small amounts of glycogen are stored in muscles, and when this supply runs out, exhaustion sets in. Carb-loading increases glycogen stores in tissues, giving individuals more energy at their disposal to use during competition. Eating plenty of carbohydrates also helps to build muscle mass and prevent age-related muscle loss. Following a carb-loading diet can cause more harm than good for certain populations. Casual gym-goers and high-intensity sports teams should avoid too many carbohydrates, as such a meal plan can lead to water retention and weight gain. Not only will this affect physical performance, but it may have long-lasting health implications. Carb-loading can also cause digestive problems such as bloating. Many foods that are rich in carbohydrates also contain dietary fiber which, while beneficial in small amounts, can lead to constipation and diarrhea in large doses. Eating an excess of carbohydrates only increases stamina for those who are competing in long-distance or endurance events. For daily workouts and most popular sports, carb-loading can actually detract from performance and lead to weight gain and digestive issues. What is Carb-Loading? |
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