When it comes to strength training, the focus is usually on protein supplementation, but you can build muscle through carbs as well. In fact, you need to eat plenty of carbohydrates in order to have the energy to sustain your workouts.
While you do need to make sure you eat plenty of protein, you also need to make sure your diet contains the proper carbohydrates at the proper times. Here are a few guidelines for adding carbs to your diet to build muscle:
First, make sure you’re eating complex carbohydrates. These come from whole grains such as oats, brown rice, and quinoa. These are high in protein and in fiber and can give you long lasting energy.
Simple carbohydrates that come from sweets can give you a short burst of energy, but they leave you with a blood sugar crash that makes you feel very low on energy. Whole grains are best for helping you to have sustained energy and steady blood sugar.
You should also make sure that you eat carbs that are high in fiber. Fiber is good for your entire body and improves cholesterol levels and digestion. It also helps your muscles to take up amino acids quickly and efficiently.
When you have a hard workout, you need to make sure that you supply your body with carbohydrates immediately afterwards. A tough workout can deplete your blood sugar and energy levels, so you need to refuel right away.
You’ll want to continue eating protein and carbohydrates after your workout to give your body energy to recover from the workout and get to the work of building muscle for you. This process requires a lot of energy and there’s no substitute for healthy carbs.
Instead of sitting down to one large meal each day, make sure that you’re eating carbs all day long. Ideally you should eat about five meals each day and you should mix carbohydrates and proteins at each meal.
You need to the protein to build muscle, but the carbohydrates supply the energy needed to build the muscle and transport those proteins. They work hand in hand to help you build muscle and have more energy. They also keep you from storing fat as readily.
Of course you need to make sure you have plenty of protein when you’re working to bulk up. However, you must build muscle through carbs in addition to those protein sources in order to have appropriate levels of energy.