Carbohydrates and Muscle Building
Carbohydrates play a pivotal role in the diet of anyone training to build muscle. Not only do they add calories to ensure energy excess and provide valuable vitamins, minerals and fibre, they can also ensure that muscle recovery is swift and effective following training.
A muscle building diet should be largely composed of low to moderate GI carbohydrates, to keep blood glucose and hence insulin levels largely stable. Examples are wholemeal and brown bread, brown rice and whole-wheat pasta, sweet potato, basmati rice and most fruit and vegetables.
The pre-workout meal should contain sufficient amounts of low GI carbohydrates to ensure the training is adequately fuelled.
Post-workout nutrition form and timing is subject to much debate. One argument is that, by consuming a high GI carbohydrate such as dextrose or maltodextrin with whey, immediately post workout, insulin levels are spiked, thus promoting the storage of protein and carbohydrate and maximising recovery of carbohydrate stores and repair of muscle damage (leading to muscle growth).
However, there are many arguments against the need for this immediate supply of quick acting carbohydrate. These suggest that equal; if not better results can be gained by consuming a meal containing low to moderate GI carbohydrate.
For athletes training for fitness or endurance and not training for mass gain, fast acting carbohydrate, immediately post training is of great importance.
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