Last month we took a look at the concept of low carb dieting and its affect on performance levels. What we discovered on our trip to the ‘ketone state’ was that, contrary to popular propaganda; we do not needa diet high in carbs in order to achieve a high level of performance. In fact, the body responds remarkably well to a low carb situation as long as fats and protein are kept at optimum levels. It is only the initial transition to such a diet that may cause a little discomfort as your body gets used to utilizing its new fuel source. However, there are times when ‘a little icing is necessary on the cake’ and this is during an off-season building phase. So, this month we are going to take a look at those times when a little extra carbohydrate can be your friend rather than your foe…

OFF SEASON CARBS..

In the off-season, when you are trying to gain extra muscle mass, carbohydrates are needed to fuel intense workouts. Too little carbs in this case could compromise your endurance levels and your ability to perform at maximum intensity. Carbs are also important when it comes to recovering from intense training sessions as they spare the protein and fats you consume for the process of repair and growth.
The trick here is to give your body enough fats and protein to build muscle and then just add enough carbs to fuel this process. Fortunately here at Species Nutrition we can help you to eliminate the guesswork when it comes to pre and post workout carb intake. We formulated CARBOLYZE to address the needs of bodybuilders who were tired of traditional carbohydrate sources leaving them feeling bloated or with incapacitating stomach cramps. The waxy maize starch in CARBOLYZE, due to its high molecular weight, rapidly passes through the stomach without causing indigestion or stomach discomfort. In order to get the maximum results from your workout it is highly recommended to take 40 grams of CARBOLYZE mixed with 50g ISOLYZE before your workout (you can also add 1 tbsp macadamia nut oil to this mixture) and then after your workout take another 40 grams CARBOLYZE/50g ISOLYZE (minus the mac oil this time). We use these ratios with our top athletes and are finding it highly effective when it comes to gaining quality muscle mass in the off-season.

PRE CONTEST CARB CONTROL

The key to successfully using carbs is to control your carbs and not to let them control you! This is especially important when it comes to using carbs during your pre contest phase. During this time your carb intake will be significantly lower and, as a result of this, your insulin levels will fall. Last month we addressed the importance of a once weekly ‘cheat meal’ to increase insulin levels enough to regulate levels of thyroid hormone. This once weekly ‘re-feed’ should not be treated as if it was your last day on earth, with you consuming so many carbs that moving out of your armchair becomes as hard as benching an overloaded barbell. Remember, the cheat meal is ONE meal and it is an exercise in scientific nutrition not advanced gluttony!

OFF SEASON CARBS

When it comes to building mass a basic guideline would be to consume 1-1.5 grams of carbohydrate per pound of bodyweight. The rest of your diet should be based around 1.5g protein and 0.75g fat per pound. Taking most of your carbs earlier in the day is also a good idea if you tend to gain weight easily.

REMOVING THE MYSTIQUE

Once you understand the concept of using carbs as an agent to spare protein and fats for the process of building muscle it becomes almost instinctual as to how to use them and not abuse them in your diet. Healthy protein and fats should never be overshadowed by carbohydrate in your diet and anyone who suggests that you cannot build muscle without large amounts of carbs in your diet should be treated like the Joker in a pack of cards!
When it comes to the manipulation of macronutrients it is all about successful synergy. Learning to choreograph your carbs to dance smoothly with your protein, rather than treading on their toes and stopping them performing their number one task – repairing and building muscle!