The Importance of Carbohydrates (as well as protein) For Bodybuilding

Everybody knows that protein is the building material for muscles, and that therefore it is the only nutrient or importance for bodybuilders. Not so.

So why is this?

Carbohydrates are the main source of energy for the body, and the easiest for it to use. However, the next most easily available source of energy is protein.

When exercising heavily, as in weight training, there is an increased need for carbohydrates. If there are insufficient carbohydrates available, this forces the body to start using protein for energy. The easiest protein for the body to use is that in the muscles, and this causes muscle shrinkage to take place.

A further difficulty is that carbohydrates not used quickly tend to be converted into fat. Because of this, a high intake of solid carbohydrate food is not totally effective. Also, any solid carbohydrate food consumed closer than 1½ hours to exercise is still being digested when the exercise takes place. This diverts blood away from the muscles, and therefore actually makes performance worse rather than better.

It is therefore necessary to consume liquid carbohydrates (or powder dissolved in water) 30-40 minutes before the exercise. If the exercise is longer than 45 minutes, further intake of diluted liquid carbohydrates is necessary.

Within 20 minutes of finishing the exercise, a further intake of carbohydrates, together with protein, is necessary.

We discourage intake of protein immediately before exercise, because this interferes with energy production by diverting blood to the digestive system, in the same way as does solid carbohydrate food.

So the rules are:

1.      Don’t consume solid food closer than 1½ hours before exercise.

2.      Drink a carbohydrate powder mixed with water 30-40 minutes before exercise.

3.      If exercise is longer than 45 minutes, use a half-strength powder/liquid mix (called an isotonic drink) during the exercise.

4.      Within 20 minutes of finishing the exercise, consume a mixture of carbohydrates and protein dissolved in water.

Note:

The most easily available protein is purified whey protein, but there is a type of protein called micellar casein that is releases over several hours, including the growth period that occurs during sleep.

There is a particular supplement that contains carbohydrates, purified whey protein and micellar casein.