Advanced Personal Training Essentials Strategic carb consumption for maximum gains A nutritional trend that has persisted for many years within health and strength circles, and has seen countless bodybuilders and fitness devotees lose valuable muscle tissue and become weaker in the gym all in an attempt to become leaner, is low, or zero, carbohydrate consumption. Conventional wisdom posits that by lowering the carbohydrate content of our diets we are better able to properly modulate insulin to negate high blood sugar levels and concomitant body-fat storage. It’s even been argued that by replacing carbohydrates with fats and keeping protein consumption consistent (the ketogenic diet), we can become leaner and more muscular. Though such an eating plan may work for some, one which emphasizes higher complex carbohydrates and protein and moderate fats has been proven by many to be optimal. From Arnold to Ronnie to modern day giants such as Phil Heath and Ben Pakulski, the standard bodybuilding diet comprised of carbs, proteins and fats in a typical 45/35/20 ratio (though slight modifications can be made given individual circumstances) has stood the test of time. The great six-time Olympia winner Dorian Yates noted in the extensive nutritional diaries he consistently kept that the more he lowered his carbs, the weaker he became, the worse his recovery from exercise was and the more muscle size he lost. He reported to FLEX Magazine that upon trying the ketogenic diet his strength “went to hell” and, by consequence, he never tried low carbs again. Ever-the rationalist, Yates experimented with differing carb levels until he found the amount that worked best for him. His diet was big on the energy macronutrient. In his owns words Yates stated, when describing his low carb experimentation, “I felt like dog shit – I couldn’t train hard and I couldn’t get a pump.” Why carbohydrate reduction may not be the best option Indeed, low strength levels among those utilizing low carb plans are a commonly reported problem. As the muscles’ most readily useable and efficient fuel source, carbs, in complex form primarily, but also the simple sugar variety when warranted (discussed in an upcoming installment), are a fundamental prerequisite when aiming to train with full force (especially for those natural trainees who do not have the ‘anabolic advantage’). By filling our muscles with glycogen, converted from blood glucose – itself extracted from the carbs we eat – the ATP (Adenosine Tri Phosphate; the ‘petrol’ which powers muscular contraction) production process is seamlessly engaged. As a consequence, strength levels increase and muscular endurance is optimized.
Posted on: Mon, 27 Oct 2014 20:43:15 +0000
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