Most people know that what you eat is critical to fat loss or muscle gain, but do you know that the timing of when you intake some nutrients can make all the difference in your training goals? The few who have been introduced to this information have seen drastic changes in their physique as well as their performance in the gym. In part one of this 3 part series we will discuss ways in which how you time your food can give you drastic training benefits.
Part 1: The Role of Carbohydrates in Training
Contrary to popular culture, carbs are not the enemy when you are trying to lose fat. If you are trying to gain muscle, you know that carbs are your best bud. However when you intake your carbs can make all the difference in your training. Whether your goal is to drop fat or gain muscle, the objective of carbs when it comes to training is to
- provide you with energy
- replenish glycogen stores in your muscles.
You want to use carbs as a barrier to fuel you through your workout. By ingesting the majority of your carbs around your training (pre and post workout) you can ensure that you do not use lean body mass as an energy source while you are training hard. Even if your goal is to lose fat, the reduction in calories throughout the day will be the number one factor of that fat loss. Carbohydrates on the other hand will give you the energy that you need to push through your training and burn those calories you need to aid in your fat loss efforts.
For those looking to build muscle, the practice of eating your carbs around your training is paramount. Most likely you will be lifting heavier with more taxing lifts around this time. Those carbs are going to surely help you accomplish your training goals. However, you should have a huge uptake (35-50%) of your carbs directly after training. This timing of carbs will help to replenish glycogen in your muscles. By timing your intake of carbs in this way you will ensure that the majority of your carb allotment for that day is used effectively and not stored as fat.
Let those carbs work for you!