Home / Best Diets + Nutrition / Foods That Build Muscle / Burn Fat - CarbsFoods That Build Muscle or Burn Fat - Carbohydrates
For Those Wanting To Build Muscle FastFirstly, it means that your energy levels are kept stable and consistent throughout the day. This is because your Insulin levels will remain stable. Insulin is a hormone that is released into your body to regulate your sugar levels. How much Insulin released depends on how high your sugar levels are. Taking in fast acting, simple sugars and even complex carbs (some complex carbs have a high glycemic index) will spike your insulin levels because the sugar from these carbs will be released quickly into your bloodstream. This results in an energy crash because what goes up must come down! Your spike in sugar levels will just as quickly end in a fast, downwards crash thanks to insulin.  Secondly, and perhaps more importantly, insulin loves to shuttle excess carbs into your fat cells. If you cause your insulin to spike often, you are more likely to store fat which is obviously the opposite of anyone's goals. Even though fat gain is inevitable during a muscle building phase, we want to limit this as much as possible.
The only time that fast-release, simple sugars are more beneficial than complex carbs for muscle building is post-workout. When your body is screaming for it's energy stores to be replenished. I'd recommend 50 grams of fast-acting, simple sugars with a whey protein shake to replenish your muscle's energy stores as quickly as possible. This will switch your body from a catabolic (muscle breakdown) state into an anabolic (muscle building) state. For those wanting to lose weight fast/burn fatAll of the above applies and is even more important when you're trying to burn fat. The only difference is that I would forego the post-workout simple sugars to keep your body needing to burn fat for energy. Having only a Whey protein shake would be more desirable to maintain muscle mass. Some people may also need to reduce the ratio of carbs eaten in their total daily calorie intake. This will depend on how carbs effect you individually. A good rule of thumb is to start off with the same ratio of carbs that you would use to build muscle. If you are not losing weight, (1-2lbs a week or 1% body fat a week) then knock off 25 grams weekly until you start burning fat. However, I personally wouldn't go below 50-75 grams of carbohydrates a day. Even if you get that low, it shouldn't be for more than 4-6 weeks.
Bare in mind that some simple sugars have a slower rate of release like milk and most fruits. Similarly, some complex carbohydrates will have a fast release such as jacket potatoes, instant rice etc so the issue of carbohydrates isn't as black and white as saying ''stick to complex carbs and cut out all simple sugars''.  Also, the reason that complex carbs like white bread and white pasta are generally not recommended isn't because they release a lot faster (contrary to popular belief) than their brown counterparts, but because they are stripped of all of their vitamins, minerals and contain less fibre.
They release at more or less the same speeds (a little faster due to the lack of fiber) so if you MUST eat white bread, white pasta etc you MUST also make sure that you are taking a good multivitamin supplement that gives you higher quantities of vitamins and minerals (in the correct ratios). You should still stick to unrefined food wherever possible. Altug Recommends My favourite muscle building and fat loss program on the internet is Vince Delmonte's No Nonsense Muscle Building and Fat Loss Program.
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 Altug is the owner of LoseWeightBuildMuscles.com.
Having formerly been a stick thin, skinny guy AND a chubby teen - He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle. Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others. Contact Me Here Check Out More Pics + My Biography |
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Disclaimer : All information obtained from this website and put into use is done so entirely at the users own risk. LoseWeightBuildMuscles.com assumes no liability for any injuries or actions taken by the user as a result of the information obtained here. Always seek your doctor's consent before starting an exercise program. | |||||||||||||||||
There are 2 types of carbohydrates.
