Many bodybuilders attach great importance to the role of protein in the muscle growth process. Protein is the main raw material that constitutes muscle fiber! Without protein there is no muscle!
However, few people really pay attention to carbohydrate intake. This results in you losing your best opportunity to build muscle!
In fact, for muscle building, carbohydrates are only second in importance to muscle growth after protein. Or as much as protein!
Without protein there would be no muscle growth! But without carbs, muscles not only don’t grow but they break down! Carbohydrates provide us with energy, and without enough carbohydrates protein is forced to provide energy to the body. It creates a situation where the gain outweighs the loss, which is what all bodybuilders fear!
So, what are the principles of carbohydrate replenishment during different training periods?
Muscle growth and carbohydrate supplementation principles
1. Gain muscle and weight: follow the 2-3 rule
The rule is that you need to eat 2-3 grams of carbohydrates per pound of body weight per day (1 kg = 2.2lb). These carbohydrates are best distributed between 5-6 meals. For example, a 200-pound bodybuilder (about 90kg) needs to swallow 400-600 grams of carbohydrates every day. And every pound of body weight canIt is best to eat 3 grams of carbohydrates.
2. Fat loss: follow the 3-2-1 rule
After gaining muscle and coming to the fat loss stage, you can use the 3-2-1 rule: eat 3 grams of carbohydrates per pound of body weight on the first day, 2 grams per pound of body weight on the second day, and eat per pound of body weight on the third day. 1g. Use this rule to cycle carbs until muscle detail appears. Using the 3-2-1 rule can reduce calorie and glycogen reserves to burn fat. Compared with low-carb fat loss methods, it can better prevent muscle loss during fat loss.
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