First Shot💥💥 Carbohydrates: Complex Carbohydrates
1. Complex carbohydrates are found in whole foods such as brown rice, potatoes, whole grain cereals and oatmeal. Complex carbohydrates should make up the majority of your daily calorie intake because they form muscle glycogen, the body's long-lasting fuel for training. Complex carbohydrates burn more slowly, which means you get longer-lasting energy. They also help keep blood sugar levels constant, which reduces fat storage and fatigue, and promotes the release of insulin. Insulin is the body's natural anabolic hormone and is essential for muscle development.
2. Eat carbohydrates directly after training
When you train hard, you will significantly lower your blood sugar levels. Drinking carbohydrates directly after training provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you don't get the right nutritional needs after training, your body may enter a catabolic (muscle breakdown) state. This is why it’s so important to replenish your nutrition after a workout.
3. Eat more carbohydrates
Eating small, frequent meals allows carbohydrates to help maintain a steady flow of insulin into the body. If you eat a lot of carbohydrates at once, your body is more likely to store them as fat. Because the body cannot absorb large amounts of carbohydrates at once, eat smaller meals more frequently.
4. Eat more high-fiber carbohydrates
This goes hand in hand with point 1, as most complex carbohydrate sources are rich sources of fiber. Fiber helps build muscle by allowing the muscle tissue to absorb amino acids faster and more efficiently.
avoid eating fruits
This may sound crazy, because we all know that fruits are rich in vitamins, low in calories, and good for general health and wellness. However, fruit contains fructose, which is a very simple sugar. The body converts fructose into glycogen, which is used as the building block of fat tissue.
5. Have carbs and protein in the same meal
When you combine protein and carbohydrates in the same meal, you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Additionally, carbohydrates help transport nutrients from protein to muscle cells, which aids in muscle growth.
By following these rules, you can use carbohydrates to energize your muscles. If you find that you have too much fat, then you should cut out carbs after 7 p.m. Unless you have a fast metabolism, eating carbs late at night is generally not a good idea. While you're sleeping, your body doesn't need energy, so it's likely storing carbohydrates as fat.
Another point worth mentioning is meal size. Like I mentioned in point 3, you should eat small meals often. Do you ever feel tired after eating? Then you eat too much. Your body has to use a lot of energy to process food, leaving you feeling tired and low on energy. This type of diet also lowers your metabolic rate. To keep your metabolism high, you need to constantly stimulate it with small meals every 3 hours or so.
So the key points you need to remember are; eat good complex carbs, eat small amounts often, take complex carbs about 1 hour before exercise (energy) and directly after the meal (insulin spike) all the time, if you eat excess fat, Then stop eating carbs at 7 p.m.