Can You Eat Carbs At Night And Still Lose Weight What is the Recommended Daily Carbohydrate Intake to Gain Muscle Mass Quickly?

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What is the Recommended Daily Carbohydrate Intake to Gain Muscle Mass Quickly?

The energy source for your body’s muscles is called glycogen. It is also stored in the liver. And glycogen comes from carbohydrates in the form of glucose. When you can stack your muscles with glycogen, they look and feel full.

Glucose has many other vital functions. It also supplies energy to the brain. Protein can also be a source of protein. But then something is actually wrong because it means that the body proteins of the muscles are being broken down. So it’s smart to eat enough carbohydrates to gain muscle mass quickly, because otherwise your body will get the glucose from muscle tissue. So what is the recommended daily intake of carbohydrates?

For any human being and even a body builder, carbohydrates must be the bulk of your calorie intake. Unprocessed complex carbohydrates are best. You can find them in brown rice, potatoes, whole grain bread and oatmeal. The body digests them slowly because complex carbohydrates are made up of long sugar chains. Now comes an important phrase for the body builder. Your body should have constant blood sugar levels to combat fatigue. Slow burning complex carbohydrates take care of this process and also help in releasing insulin which is the main anabolic hormone in the human body and very important in the muscle building process.

How many carbohydrates does your body need? There is a slight difference between men and women. Men should take their body weight and multiply that number by 3, women on the contrary multiply by 2. This is the amount of grams that should be consumed daily. In other words, a man weighing 150 pounds must eat 450 grams of carbohydrates. A woman of the same weight would consume 300 grams.

An excellent combination is to eat fiber (oatmeal, beans) along with carbohydrates. This will make it easier for the muscles to absorb sugars and amino acids which will lead them into an anabolic state. Also there will be more glycogen in the muscles and finally they will grow easier.

Your total carbohydrate intake should be divided into 6 servings per day. Eating too many carbohydrates at once will lead to more fat and this is definitely not what you want. The best time to eat simple carbohydrates like sugar, white bread, and white rice is after a workout. These carbohydrates are digested quickly and the insulin spike that follows prevents muscle breakdown while stimulating anabolism. So you can easily eat more carbohydrates after your workout because they will have a positive effect and there will be less chance of them turning into fat. A general rule of thumb is to consume 25% of your daily carbohydrate intake in your post workout meal.

The second best time to eat carbohydrates is with breakfast. After a night’s sleep, muscle glycogen and blood sugar levels are usually low. The body has to fill this gap and thus fat accumulation is unlikely. In any case, avoid eating carbohydrates in the evening. If you haven’t planned any physical activity, these carbohydrates will turn into fat.

One trick to losing fat while still gaining muscle mass is to rotate your carbohydrate intake. For example, if you need 800 grams of carbohydrates per day, eat 600 grams on day 1, 800 grams on day 2 and 1000 grams on day 3. Then you have had the full amount of carbohydrates but the rotation process results in a decrease in fat and no loss of muscle.

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