Protein and Carbohydrate in Bodybuilding Part 3Carbohydrate Requirements
There are two main groups of carbohydrate foods:
Starchy Foods
Starchy carbohydrate foods are broken down more slowly into glucose than sugary foods, so there is a more gradual absorption into the blood. Examples of starchy foods are bread, breakfast cereals, potatoes, pasta, noodles, rice and biscuits. Starchy carbohydrate foods can be subdivided into high fibre and lower fibre ones. The high fibre ones, like wholemeal bread, brown rice, wholewheat pasta and breakfast cereals, give a more steady and efficient provision of energy.
Sugary Foods
These foods are broken down into glucose rapidly by the body giving quick amounts of energy. It is best to only have small amounts of sugary foods as they can cause a sharp rise in blood …show more content…
Before going any further let's look at the argument of protein v carbohydrate in bodybuilding, which has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Dietitians and nutrition 'experts' say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein intake is of no …show more content…
In essence, both. Remember that we are bodybuilders and are therefore different to other athletes, who need to make complex carbs the basis of their diet. As I discussed earlier, few studies have been carried out looking into high protein intake and improvements in strength and muscle size and the results were inconclusive. Study design was poor, often only having very few subjects, who may be over- or under-training, other aspects of diet were often overlooked, and most were only carried out on novice weight trainers who may not know how to train correctly. Also, the topic of anabolic steroids is avoided which do increase demand for
There are two main groups of carbohydrate foods:
Starchy Foods
Starchy carbohydrate foods are broken down more slowly into glucose than sugary foods, so there is a more gradual absorption into the blood. Examples of starchy foods are bread, breakfast cereals, potatoes, pasta, noodles, rice and biscuits. Starchy carbohydrate foods can be subdivided into high fibre and lower fibre ones. The high fibre ones, like wholemeal bread, brown rice, wholewheat pasta and breakfast cereals, give a more steady and efficient provision of energy.
Sugary Foods
These foods are broken down into glucose rapidly by the body giving quick amounts of energy. It is best to only have small amounts of sugary foods as they can cause a sharp rise in blood …show more content…
Before going any further let's look at the argument of protein v carbohydrate in bodybuilding, which has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Dietitians and nutrition 'experts' say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein intake is of no …show more content…
In essence, both. Remember that we are bodybuilders and are therefore different to other athletes, who need to make complex carbs the basis of their diet. As I discussed earlier, few studies have been carried out looking into high protein intake and improvements in strength and muscle size and the results were inconclusive. Study design was poor, often only having very few subjects, who may be over- or under-training, other aspects of diet were often overlooked, and most were only carried out on novice weight trainers who may not know how to train correctly. Also, the topic of anabolic steroids is avoided which do increase demand for