Many people focus on consuming protein when building a body, neglecting the critical role of carbs in their diet. Carbs are often looked down on as they are believed to cause weight gain.
But if you’re serious about bodybuilding, you need carbs. Carbs are your body’s major energy source during an intense workout.
Scroll through this blog to learn about carbs you can use as a mass gainer and how to balance them for optimal bodybuilding results.
The Role of Carbohydrates In Energy Production
Building a body requires energy from food to power your muscles for exercise. You get this energy from carbs. However, consuming too many carbs and not utilising them for energy can lead to a calorie surplus. Your body stores this excess energy in the form of fat.
Carbs are of two types: simple and complex. Simple carbs are digested quickly and provide sporadic energy for a short duration. Complex carbs are dissolved slowly and offer a steady energy supply for a long time.
Examples of Simple Carbs
- Soda
- Breakfast cereal
- Soda
- Chocolate bars
- Juices
- Candies
- Sugar
- Jaggery
Examples of Complex Carbs
- Wholegrains
- Legumes
- Nuts
- Seeds
- Starchy vegetables like potatoes and yams
- Whole fruits and vegetables
Why Carbs Are Important for Bodybuilding?
Carbs don’t directly help you gain muscles. However, they facilitate other functions that help build your body. Let’s understand how.
Carbs are converted into sugars and stored as glycogen. Glycogen is used instantly when you need energy for physical activities such as strength training. But glycogen stores are depleted quickly, and your body needs more carbs to compensate for the lack of sugar.
Moreover, if you have enough carbs, your body spares burning energy from muscle tissues. So, if you are into bodybuilding and wish to gain muscles, you don’t just need protein; you also need carbs. Without carbs, you won’t have the energy required for exercise, and your body won’t be able to build more muscles.
How To Consume Carbs for Bodybuilding?
The foods we eat have a significant amount of carbs. Smart bodybuilding requires carefully choosing foods with a healthy proportion of carbohydrates and protein since excess carbs can also lead to fat gain.
| Tip to Balance Carbs
Take carbs according to your body goals. Generally, less than 5% (a very low-carb diet) is ideal for weight loss, while 55 to 60% is needed for muscle gain. |
If you want to lose fat and gain muscle, a low-carb, protein-rich diet can help you achieve your goals.
However, if you are lean and want to improve your BMI, you may not need to go very low on carbs. Consuming high-protein complex carbs as a major part of your meals can serve as a healthy weight gainer. Some healthy high-protein, low-carb foods include:
- Pistachio
- Chickpeas
- Soy
- Seeds
- Meat
- Poultry
- Eggs
- Low-fat dairy products
- Kefir
- Fish and shellfish
The Final Word
Bodybuilders need carbs to sustain energy levels during workouts and boost athletic performance. Carbs fuel your body so that it does not break down muscle tissues for energy. For healthy bodybuilding, you need to rely on a low-carb diet with complex carbs that are also rich in protein, such as meat, fish, eggs, seeds, etc.
