How Much Carbs Do You Need to Build Muscle ?

  

Most everyone trying to build muscle is looking for the quickest way to gain lean muscle and make it a quick recovery from the exercise routines they are doing. The question is, what are the right amount to carbohydrates that they should be consuming?

You should always eat at least 6 times per day feeding your body it’s requirements, and not how much your stomach will fit. With that said, it is very important that you get at least 30 grams of protein and some of the quality carbohydrates in your meals. Remember to stay with whole grains, brown rice, oats, and whole grain bread for good carbohydrates. Good proteins are chicken, egg whites, tuna, red meat and fish. If you are vegetarian like I am, then you will want to steer away from too much soy and go for rice, almond, or any of the nuts for protein.

Stay away from simple carbohydrates. These are the carbohydrates found in sugar, and soft drinks. Simple carbohydrates give you an instant energy but they will drop you right back where you came from after a short amount of time. Excessive sugar causes a bad effect on our insulin metabolism and leads to fatigue and fat storage.

About 30-60 minutes before you workout, eat a small meal that contains a good portion of complex carbohydrates and protein. The complex carbohydrates will give you the energy to train long and hard. The protein will assist your muscles during your workout as you break them down.

After your workout, the meal/shake is the most important nutrition for your body. Right after your workout, your muscles are broken down and are in desperate need for nutrients. You must consume a good amount (40-50 grams)of protein, and carbohydrates are also important because they spike your insulin hormone which will release your growth hormone. A supplement shake such as Shakeology, is the best method to getting these nutrients into your body followed by a good meal within 60 minutes of working out.

Drinking water is the most important part of your daily nutrition routine. Your tissue health and their performance and resistance to injury depends on the amount of the water you drink. Drinking “negative” water throughout your day (half of your body weight in ounces), will keep every tissue of your body hydrated and healthy.

Lori Davenport

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