When it comes to blaming food for weight gain, nothing takes a tighter slap than carbohydrates. It is simple: consumption of carbohydrates isn’t making you fat. It’s your binge and un timed consumption of carbohydrates that’s making you put on weight. You can definitely keep carbs as a regular part of your diet and still lose fat and gain muscle. All you need to do is time its consumption. Here, adapt this strategy of carb consumption and you’ll drop weight while keeping your energy sources intact.
A Quick Understanding Of Carbohydrates
Carbs break down into glycogen upon eating and this glycogen acts a fuel for the human body to function. Also, it’s the ‘muscle glycogen reserves’ that your muscles use when you work out.
Here’s How You Need To Time Your Carbohydrate Intake
When you wake up in the morning your body is in a state of fasting. The glycogen reserves are low and they need to be restored. Carbohydrate consumption at this time would be ideal as the glycogen produced will be used by the body for energy rather than being stored as adipose tissue, or fat.
2) Pre-Workout Meal
A pre-workout meal is an absolute necessity for optimum performance. And carbs should be the main constituent of the meal. The glycogen produced will be immediately taken up by the muscle and put to use as you workout. Pro tip: eat oatmeal mixed with a scoop of protein powder at least 30-45 minutes before the workout.
3) Post Workout
Muscle glycogen reserves are the lowest after a workout session and if not refueled in time, the body starts breaking muscle aminos to produce glycogen. This results in weak and thin muscles. Aminos should help build muscle and not produce glycogen. Also, carbs help shuttle insulin to the muscle cells and assist protein in repairing the worn out muscles. In short, if you ignore carbs in your post-workout meal, you will feel more tired, lose some lean muscle and feel extremely sore from the workout.
Please keep it in mind that this strategy is for people who at least work out for about 45 minutes daily and predominantly eats clean. Midnight junk food eaters and weekend gym warriors can continue thinking about their next gluten lathered meal.