Secret of Carbohydrates in Food – Key to Muscle Building
CARBOHYDRATES IN FOOD?
Carbohydrates are one of the most important macro nutrients for building muscles.
Carbohydrates food are the primary source, of nutrient which provides, the energy inside the body, for day to day physical activities, also helps in controlling the biological functions, of the body.
Probably, 1 gm of carbohydrate = 4 calories.
As a result of which, most of the calories come from carbs.
Hence, Carbs are called carbohydrate, because they contain, carbon, hydrogen & oxygen, as a result of which, you can’t just ignore this macro nutrient.
FUNCTION OF CARBOHYDRATES IN FOOD
- Provides Energy.
- Regulate Blood Glucose.
- Moderate the flow of protein.
- Avoid Ketosis inside the body.
- Controls the Biological Processes.
- Rich in Fiber.
- Provides Glucose.
- Improves Fat Oxidation.
- Helps in Cellular Recognition.
- Helps in Muscle Building.
TYPES OF CARBOHYDRATES
There are two types of Carbs:
- Simple Carbs
- Complex Carbs
SIMPLE CARBOHYDRATES FOODS
The simple form of carbs is found in fruits cakes, pizza, cookies, sugar drinks & dairy products etc.
Therefore, it is a kind of carbohydrates food sources, which provides, instant energy to the body, which raises the insulin level or blood sugar level, but after a short period of time, the insulin level drops, as a result of which the body, crave for food again & again.
They are just like energy boosters, for short period of time, but we can’t rely on them, for the longer duration, here complex carbs comes into the picture.
ADVANTAGES OF SIMPLE CARBOHYDRATES
- Fast burning carbs.
- Rapid Digestion.
- Provide instant energy.
- Nutrients are present.
- Best before Workout Meal.
- Fast Recovery.
- Helps in High-Intensity Exercise.
DISADVANTAGES OF SIMPLE CARBOHYDRATES
- Insulin Spikes Rapidly
- Dangerous for Diabetics
- Short Period of Energy
- Can’t Satisfy Hunger
- Promotes Type 2 Diabetes
COMPLEX CARBOHYDRATES FOODS
Complex carbs are also known as starches, which are found in whole grains, like whole grain bread, whole grain rice, oatmeal, sweet potato, etc.
It provides long time energy, which regulates the blood sugar level, i.e the insulin level is maintained, which helps to work, for a longer period of time, without craving for food.
They are a slow release of energy, which provides long-term energy to our body, without feeling any kind of hunger, as they contain a lot of fibers, which suppress our hunger.
Therefore, Complex Carbs are better than Simple Carbs.
ADVANTAGES OF COMPLEX CARBOHYDRATES
- Slow releasing carbs.
- Long term energy.
- Good for Diabetics.
- Controls insulin level.
- Builds Muscle Mass.
- Helps in Fat Loss.
- Rich in Fiber.
DISADVANTAGES OF COMPLEX CARBOHYDRATES
- Promotes Weight Gain.
- Poor Appetite.
- Energy Levels Fluctuating.
- Damage of Cells and Organs.
TOP 3 SIMPLE CARBS FOR MUSCLE BUILDING
Here we will discuss some important fruits, which will help us to gain muscle mass, as quickly as possible.
It is always beneficial for hard gainers, who have a tough time, in gaining muscles.
Let’s them discuss below: –
It is one of the most important fruits which provides, gains in muscle mass, also rich in potassium & other important vitamins.
It contains all the electrolytes.
1 Banana = 25 – 27 grams of carbs , 89 calories.
You can eat it directly or cut into pieces.
It is good for skin & reproductive system, also rich in vitamin C.
1 Cup of Pineapple = 13 grams of carbs, 50 calories.
Remove the tough skin of the pineapple, & then eat it.
It is rich in vitamin C & also good for the reproductive system.
1 cup of Mango = 15 grams of carbs, 60 calories.
Remove the skin of mango & eat it.
TOP 3 COMPLEX CARBS FOR MUSCLE BUILDING NOW
Now we will discuss, about the complex carbs, which are much better than simple carbs, as they are slow releasing carbs.
They are also very beneficial, for hard gainers who are trying to build muscles.
Let’s them discuss below: –
They are the best meal, for both muscle building & fat loss.
Good for diabetes patients.
1 cup of oatmeal = 54 grams of carbs.
Boil it in a 2 cups of water, for 5 to 10 min.
They are high in potassium, improves BP & helps in diabetes.
1 cup of sweet potato = 45 grams of carbs.
Boil it after removing skin & add little pepper on it.
It’s one of the best carbs for muscle gain, which also prevents insulin spikes.
1 cup of brown rice = 45 grams of carbs.
It takes 20 to 25 min to cook.
Finally, what’s the point?
The main idea, behind this article, is to prove that, carbs play a very important part in our life.
Most noteworthy, Never try to avoid carbs, as it is the basic fuel, for our body functions.
Carbohydrates are our best friends if we understand the difference between the type of carbs & which carbs to eat & when to eat.
Whether anyone wants to gain muscles or lose body fat, carbs can do anything, but my advice is to include complex carbs in your diet, as much as you can.
I mean to say, during before & after the workout, simple carbs are our best friends, because it is a fast digesting form of carbs.
Simple carbs help to replenish glycogen levels, inside the muscle after the workout & gives instant energy before the workout, for doing high-intensity exercises.
Don’t go for complex carbs during a workout or else you will always feel bloated, you can eat it 2 hours before a workout.complex carbs are the slow digesting carbs, for the longer period of time.
Complex carbs are the slow digesting carbs, which provides energy for the longer period of time.
We should understand the time of our food or else wrong timing can cause, the difficulty for us in achieving our fitness goals, especially in the case of carbs.
Finally, Simple vs Complex, Which is better?
Probably, Complex Carbohydrates are always better, in every aspect of health, because they provide, a longer duration of energy, without affecting the blood glucose or insulin level of the body, which is far more beneficial, as compare to simple carbs in a long run.
Thus, go for complex carbs, for a better source of energy.
Simple carbs should be eaten only during the time, when we know that we need fast energy in less time, for doing high-intensity workouts.
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