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Contrary to many of the health magazines we read, carbohydrates are vitally important when it comes to gaining muscle naturally. They are not evil, and they don't automatically add fat to our bodies. Carbs can be confusing because people say contradicting things about them, even if they don't mean to. But basically, here's the deal: Good carbs are good. Bad carbs are bad. And too many good carbs can be bad, too.
Carbohydrates are the main source of energy for all body functions, cellular processes, thinking, breathing, and muscular exertion. In fact, the brain is an energy-demanding organ and has an absolute dependence on glucose as a fuel. While the brain makes up only two percent of the body's weight, it consumes more than 20 percent of the body's energy.
When you eat too many refined carbs, it causes your blood sugar levels to increase. As a result, your body sends out more insulin, and when there is excess insulin in the blood stream, it causes your body to respond by turning the sugar into fat.
But that doesn't mean that you should avoid carbohydrates all together. Again, you need them in order in order to gain muscle naturally. You just need to avoid refined carbohydrates....those pastas, breads, chips, and rice that undergo the "refining" process, which strips the foods of necessary nutrients and depletes its reserves. Digestion of refined carbohydrates call on the body's own store of vitamins, minerals, and enzymes for proper metabolization.
So what carbohydrates do you eat? Well, let's start with the starchy carbs. These are complex carbs that are slow to digest, are high in nutrients, and add glucose stores for your energy-demanding bicep curls. These include oatmeal, sprouted whole-grain breads, pastas, potatoes, yams, brown rice, carrots, corn, beans, peas, and lentils.
Then there are the simple-sugar carbs. These break down easier, and are great for quick bursts of energy or to quickly bring your blood sugar back up after a workout. Fruit, honey, and agave are what I count on in my hemp shakes after a workout.
And finally, there are the high-fiber carbs, which are also complex but higher in fibre than the starchy ones and which provide vitamins, minerals, fiber, and phytochemicals. These include all kinds of colored vegetables like spinach, broccoli, eggplant, tomatoes, cabbage, spaghetti squash, and many others.
Now, how much of each category do you eat to gain muscle naturally? Well, first of all, many body-building plans tend to neglect the vegetables, but that is a huge mistake. I suggest having at least 3 cups a day of the high-fiber vegetables...and to eat as much as possible after those 3 cups.
As for the starchy carbs, I can't state a general number for everyone, but if it helps you, I was 170 pounds and eating 6 meals a day. Three of those meals were hemp protein shakes, and 3 were regular-sized meals. I'd have a serving of starchy carbs at those 3 regular-sized meals, and I would put fruit or honey in the hemp shakes. I totaled around 150-200 grams of carbs a day.
Well, that is the scoop on carbohydrates. So think twice before you run off to Burger King and get the lettuce wrapped cheese-burger after a workout. If you want to gain muscle naturally, you need to get some organic beef and stick it on a sprouted-grain bun instead.
Copyright 2008, Masszymes Inc. All rights reserved.