Carbohydrate-rich muscle mass regimen – how does it work?
What is a high carbohydrate diet? As the name suggests, it is a food program in which our body gets the necessary energy mainly through carbohydrates. As a result, the consumption of fats and proteins is greatly reduced. This is why the high carbohydrate diet is also called HCLF (high carb low fat). The concept is based on a simple principle: by training, the energy provided by the carbohydrates consumed is converted into muscle mass. We lose body fat and gain muscle, but only when the diet is associated with sports. Without enough exercise, the extra energy will be stored as fat and your weight will increase, but not flatteringly. How exactly does the high-carbohydrate muscle mass diet work for you to discover in the article!
Nutrient distribution in the carbohydrate mass intake diet
The good “formula” of HCLF nutrition has several variations. Previously, nutrient distribution was determined as follows: 80% carbohydrate, 10% fat and 10% protein. But for many people, these percentages are unhealthy because of the lack of enough essential fatty acids. This is a pretty serious question because such a deficit can lead to problems with hormones and metabolism. For this reason, experts today recommend a new distribution of nutrients, namely: 60% carbohydrates, 20% fat and 20% protein, which is considered more balanced.
The glycemic index of foods is of paramount importance
Complex carbohydrates are good for building muscle, but can have a negative impact on blood glucose levels. Who wants to practice a high carbohydrate diet, must always learn about the glycemic index of food. Fast carbohydrates such as processed foods high in white sugar, sodas, white cereals etc. have a very high glycemic index which causes the level of glucose in the blood to rise very quickly. Usually, the level of glucose in the blood is automatically regulated by hormones such as insulin and glucagon.
When to avoid the carbohydrate-based diet?
But when one suffers from a failure of regulatory mechanisms, such as diabetes, glucose can reach toxic levels. For this reason, among others, this mass-gain diet is to be avoided if you suffer from a similar condition. But people in good health must also always favor foods with a low glycemic index. In addition, if you accumulate more fat in the abdominal area, you will feel better and get better results with a low carbohydrate diet.
What are low glycemic index foods?
The majority of fruits, vegetables, legumes, oilseeds, durum wheat products and dark chocolate have a medium or low glycemic index. These ingredients are therefore preferred by choosing the products to include in your menu everyday. Among the fruits, it is only watermelon and banana that should be avoided and the melon and pineapple should be consumed in moderation. Frits, white rice, carrots and baked potatoes are also discouraged.
What to eat during a HCLF diet?
Do not forget to include healthy fats and high quality protein in the daily menu! Almost everyone already knows that these are mostly fish and meats more or less lean. But what are the good lipids and in what quantities to consume them during a successful mass-gain diet? Good, bet on ingredients rich in omega-3 and omega-6 like fish oil and vegetable oils. A spoonful of olive oil a day or 4 to 6 fish oil capsules are considered optimal. Nuts and fish are also a good source of omega-3s.
In addition, for the diet to be more effective, your daily food should be distributed in 4-5 meals. Dried fruits and raw nuts, for example, are an excellent breakfast or snack after the sport. It is also advisable to eat the most complex carbohydrate meals (made from durum wheat flour, wholegrain rice , etc.) in the morning or after a training session. The reason is that high levels of insulin promote muscle fiber regeneration after strenuous exercise and improve metabolism.
Do not forget to accompany lunch and dinner with fresh vegetable salads, preferably green leafy. Choose the least processed foods and the ingredients you can eat raw and fresh. When you need to prepare your food thermally, opt for baking, boiling or steaming. Frying and breading are out of place for anyone who wants to consume only beneficial fats, whether it follows a diet taken muscle mass or not.
A diet taken mass must be accompanied by the right training
As already mentioned, this carbohydrate food program will be successful only when combined with proper training. And if the cardio is perfect for weight loss, during a diet taken mass, and especially during a high carbohydrate, it is better to avoid it. Unlike weight loss, developing bodybuilding requires basic exercises with heavy loads. Their type depends essentially on the parts of the body that you want to emphasize, but also on your gender and age, your unique physique and your sporting experience.
Obviously, a lady who starts and wants to give some relief to his arms will not use the same techniques or the same weight as an advanced man or expert who does several repetitions of bench press every few days for years. In any case, squat and light dumbbell exercises are suitable even for the majority of novices. Who can afford it, could use the services of a professional coach to excel in his results. Finally, do not forget to eat within two hours after the sport to feed your muscles and regenerate them.