subject: Carbohydrate Intake to Build Muscle Mass [print this page] Carbohydrate Intake to Build Muscle Mass Carbohydrate Intake to Build Muscle Mass
How Many Grams of Carbs per Day to Build Muscle for Hardgainers
Contrary to what you may have come to believe, your carb intake is probably more important than your overall protein consumption. As well as considering the amount of protein that you will need, you will need to calculate the carbs that you will need as well, to build your muscle mass. Whether you are trying to build muscle or break it down, the number of carbohydrates you consume is equally important as the type of carbs. You need to have the correct levels and type of carbs in your body, so that it can go about building and retaining muscle.
Building muscle requires how many carbs per day?
In order to calculate the number of carbohydrates that you will need, ascertain your true body weight, and multiply that number by 2.25. This means a person with a body weight of 50 pounds, would need to consume 113 grams of carbs each day.
Complex Carbohydrates
Consuming carbohydrates from a complex source is the next important thing to establish, of course once you have calculated the total carbs you need to eat each day. The fact is that these complex carbs are those that are slow releasing, and they will keep your body filled with the fuel it needs to achieve your goal. Things like exhaustion and insulin spikes can be the result of consuming the wrong sorts of carbohydrates. In general terms, the complex carbs are those typically seen in vegetables, whole grains and wheat.
You now know about the number of carbs you need each day and the type of food that you need to consume to get your required dose of complex carbs. However there is this little tip that I would like to give you, and it does seem to go against what has been said already.
What happens when you are in the gym working out, is your body is using both energy sources. It uses usable as well as stored energy. The body will then start to eat at your muscle and protein, so more energy can be created. This is something you really want to avoid, and is known as a catabolic effect. If you feel this is already happening, or you want to know how to deal with it when it does, simply build up your simple carbs to produce energy and spike insulin levels. As to when your body will return to its anabolic state; this will depend on how fast you can spike your insulin.
What is the best way to deal with post workout wastage of the muscle?
When you are preparing your post workout meal, add a source of simple carbohydrate. The quicker that the simple carbs boost your energy, the faster your body will stop eating at your proteins to fuel more energy.
You now know how many grams of carbs per day to build muscle mass. You also have information about how to deal with any post workout catabolism, keeping you in an anabolic/growing state. By using this information you will find that your body produces a steady source of energy through the day, including such times that you may be working out. Avoiding any storage of unwanted fats, you will be able to perform at your peak levels both in the gym and out.
