Exercise necessitates a well-balanced diet, but carbs are especially necessary for maintaining optimal performance during physical activity. Carbohydrates are, in fact, the most significant fuel source in an athlete's diet.
Anyone who’s active and moves their body is an athlete; therefore, no athlete should avoid carbs.
Why are carbs important for building muscle?
This is the question you're thinking about right now. Why is it that the most reviled macro on the gym floor is so important? Isn't it true that carbs cause energy surges and fat gain?
There’s a common misconception that all carbs are bad, without considering the fact that there are many healthy carbs to choose from. Here are the top five reasons why you shouldn’t fear or avoid carbs.
1. Carbohydrates fuel the brain and muscles.
Carbohydrates are the primary source of energy for our brains and bodies, providing food for the central nervous system as well as energy for functioning muscles. Consider it like gasoline for your car: our bodies store carbohydrates as glycogen in our muscles, which is subsequently converted to glucose when needed.
Carbs help you stay energized after extended workouts or competitive sports by delaying exhaustion.
2. Carbohydrates prevent muscle breakdown.
Protein is free to do its main job: repair and rebuild muscle tissue when you eat adequate carbohydrates throughout the day. Protein will be used as an energy source rather than to develop lean muscles if carbohydrates are restricted.
Glycogen deprivation can cause a muscular breakdown, especially if you're trying to maintain or gain muscle.
3. Carbohydrates should make up the majority of the diet.
In my work with elite athletes, I frequently advocate a high-carb diet for individuals who require a lot of endurance and stamina to keep up with daily training and exercise demands. Naturally, requirements differ depending on the individual and the type of exercise or sport they participate in.
Individuals participating in a general exercise program can usually meet their needs by eating a well-balanced diet that contains 45-55 percent carbs. This equates to approximately 3-5 grams of carbohydrate per kilogram of body weight each day.
4. Carbohydrates before a workout will boost your performance.
If you've ever felt slow or tired during a workout, it's likely because you didn't eat enough carbohydrates. Pre-exercise fueling helps our muscles maintain healthy blood glucose levels.
Choose easy-to-digest pre-workout foods like bananas, an English muffin with jam, or a granola bar to avoid poor performance. Fiber and fat-rich foods should be avoided near exercise because they can cause gastrointestinal irritation.
5. Carbohydrates accelerate recovery.
After the severe activity, consuming carbohydrates helps replenish the energy stores that were recently deleted. If you're going to be active for more than an hour, you'll need to pay additional attention to carbohydrate replenishment.
Protein and carbs are required for muscles to heal and get stronger. A post-workout recovery smoothie with a 3:1 carbohydrate-to-protein ratio is ideal for refueling. To speed up your recuperation, mix Herbalife24® Rebuild Strength with a banana and 10 ounces of milk.
Maintaining an ideal diet provides numerous advantages for athletes, including improved performance and recovery. Carbohydrates are given a lot of attention in sports nutrition for good reason.
Related article: Top Foods to Gain Muscle Mass
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