When looking for hypertrophy, a good diet is key as a complement to our training. And beyond protein, we tell you why carbohydrates are necessary to gain muscle mass and with what foods to include them in the daily table.
Hydrates, essential for hypertrophy
Although carbohydrates are not essential nutrients in the daily diet, at the time of stimulate anabolism They are useful for adding quality calories to our diet.
They are energy macronutrients par excellence and are the favorite fuel of our muscles at the time of training; which is why they cannot be missing if we seek to hypertrophy through intense and exhausting exercises.
Likewise, it is the carbohydrates that stimulate insulin production in our body, anabolic hormone par excellence that can be key when promoting the creation of new muscle fibers.
When should carbohydrates be consumed?
As we said, carbohydrates can promote protein utilization in our body providing the necessary calories so that the amino acids are used for the synthesis of new muscle fibers and at the same time, encouraging the production of insulin.
Yes ok there is no consensus about how much carbohydrate is required daily for those looking to hypertrophy, three to five grams per pound of weight per day is considered a reasonable number.
Beyond the amount there is no better time to eat carbohydratesalthough its post-training consumption can promote muscle recovery and the repletion of glycogen stores.
Thus, we recommend that there is no lack of carbohydrates in our diet to hypertrophy and that they are complemented with adequate training as well as other quality nutrients, key to gaining muscle mass.
The best foods to get carbohydrates and gain muscle
Although free and added sugars should be reduced as much as possible in the usual diet, easily assimilated carbohydrates or sugars can be very beneficial to stimulate the release of insulin and thus encourage hypertrophy.
To do this, we recommend turning to sources of natural sugars such as fruits, vegetables, dates, dehydrated or dried fruits and also milk, yogurt and other sources of lactose.
Of course, they will also be welcomed by our body whole grains or whole grains and legumes, that simultaneously offer carbohydrates and vegetable proteins as well as pseudocereals such as quinoathe amaranth and others.
The fruits and the vegetables fresh will be key to provide carbohydrates and at the same time water, minerals and vitamins that can favor the development of muscle mass in the body.
All these foods within the framework of a healthy diet and in appropriate quantities, together with other quality ingredients and appropriate training. can facilitate hypertrophy in our body.
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