Bodybuilding Food Combining
Choosing the Right Bodybuilding Carbs
Carbohydrates give you nutrients that essential to the muscle-building process.
The purpose of carbohydrates is to fuel your body and mind, and to help your body maintain an optimal internal environment by increasing levels of hormones like insulin, IGF-1, and testosterone.
Choosing the right bodybuilding carbs is essential as carbohydrates are the main source of fuel for the body.
Since they aid in the absorption of protein and help prevent catabolism, they should be included in every meal you eat.
Eating high glycemic carbohydrates results in an insulin spike.
After a workout or in the morning, this insulin spike plays an important role, but it should be avoided at other times.
At any other time of the day, an insulin spike causes your body to deposit excess blood sugar into your fat cells.
Most of the carbohydrates in your diet should be of the low glycemic type.
Such bodybuilding carbs break down slowly and provide your body with a slow, sustained release of sugar.
The supply of sugar that low glycemic carbohydrates provide is slow and steady, and it lasts throughout the day.
In this way, they help to maintain your insulin and blood sugar levels and this, in turn, prevents the body from storing extra fat and keeps your energy levels constant.
You can use the Glycemic Index (GI) to tell whether a carbohydrate is high glycemic or low glycemic.
This is one of the most accurate ways of telling if you’re eating the right bodybuilding carbs.
The Glycemic index is actually a chart that rates carbohydrates depending on the speed at which they increase blood sugar levels, within two hours after consumption.
These ratings are from 0 to 100.
While natural carbohydrates with low GI rankings are normally the best bodybuilding carbs, my overall view of the glycemic index is that high GI ranking foods aren’t necessarily bad for you.
This is because when you eat high GI foods in combination with other foods, it does not make your insulin levels spike.
Combining carbohydrates with other food sources like proteins and fats can drastically alter the GI effects in your body.
Therefore, it’s not always the best option to blindly follow the Glycemic Index when choosing carbohydrates for your diet plan.
To be able to get the right bodybuilding carbs, you need to eat foods that contain natural, unrefined starchy carbohydrates; these are found in foods like brown rice, potatoes, oatmeal, yams, and any whole grain.
When they are part of a full meal, these foods will have a negligible effect on blood sugar levels because they will break down slowly.
Low fat dairy products and fresh fruits are other bodybuilding carbs that you should eat.
You may also eat vegetables, but since they’re not as high in calories, they’re not the best choice when you want to maximize your calorific intake without eating too much food.
Only on very rare occasions should you eat refined carbohydrates.
The website below will give you more information about choosing the correct bodybuilding carbs….
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