The main source of energy should not miss in your nutrition plan. Carbohydrates are degraded to monosaccharide to be received in the bloodstream and transported to the cells. Here, the anabolic (building) hormone insulin is released, which provides for the storage of the nutrients in the muscle cells. If necessary, the cells use the carbohydrates as an energy source. If some of them are not needed, the carbohydrates are stored in the muscle cells in the form of glycogens, which are anytime used as an energy source. During the training, these stores are tapped and should be refilled. To build non-fat muscle mass, you should use the carbohydrates at the right time. Complex and high-fibre carbohydrates, such as wholemeal and grain products, rice and potatoes are the decisive factors, because they reduce the feeling of hunger for a long time. Before and after the training simple carbohydrates are ideally suited, for example, in the form of glucose. They supply your body quick energy and fill the glycogen stores again.
There is no rule of thumb on how much carbohydrate you should take every day, it depends on your metabolic type. Therefore, you should test and increase the carbohydrate intake slowly. If the fat disposition is too large, you must first reduce the carbohydrates, especially monosaccharides.
Carbohydrates provide primarily the energy that you need for a tough and effective training. Therefore, you should take carbohydrates before and after the training. During the training, the short-term stores in the muscles are emptied and should be filled after the training. Carbohydrates are the most suited for the mass increasing, because 1 gram of carbohydrates provides 4 kilocalories. Pay attention to high-quality, complex carbohydrate sources such as oat flakes, potatoes, rice or wholemeal pasta. Carbohydrates are especially important for bodybuilders and athletes, because they not only provide a lot of energy, but also have a protein saving effect. This means that carbohydrates increase proteins for their actual tasks, namely the muscle and tissue growth.
The carbohydrates represent the nutrient, which should be raised during the mass building phase.
Diet / definition phase
The carbohydrate intake should be reduced to the minimal. The reason for this lies in the reduction of body fat by waiver of carbohydrates. A brief explanation: In the first place the body uses carbohydrates for energy recovery. Only when these stores are exhausted, your body takes the energy required from the body fat. So your body fat reduces and your muscles become harder and more defined. However, you should not completely eliminate the carbohydrate intake. Without carbohydrates your energy level drops sharply, so the intensive training is not possible. Good times for a carbohydrate intake during the diet are the morning, before the training and immediately after the training. At these times the risk of body fat storage is very low. The remaining meals should be carbohydrate free. This has the advantage that the body should not constantly distribute insulin, which complicates the body fat loss.
The simultaneous consumption of carbohydrates and fats should be avoided. The insulin, distributed by the carbohydrates, supports the fat building and the storage of fat in the cells.
Carbohydrates help you to produce the energy. A targeted intake of carbohydrates shortly before and during the training is usually enough for the endurance and fitness athletes depending on its intensity. So, the blood sugar level can be kept constant, the glycogen store saved and power loss prevented. Similarly, a daily in-time conscious intake of carbohydrates is of great importance. Throughout the day you should reduce the carbohydrates towards the evening, because the output of insulin in the evening prevents the fat burning.
Drinks with carbohydrates, adapted to the endurance sport, can be used as quick energy boosters.