If only we could gain muscle without gaining an ounce of fat, huh? Well, this may not be possible for most natural bodybuilders, so the best we can hope for is to minimize fat gains while striving to gain muscle. There are many ways to do this, but in this article I am going to give you just one, carb timing, which is not as well known or considered, but can substantially reduce the risk of gaining weight, even if you are eating the same food.
There are reasons to schedule carbohydrates: they raise blood sugar levels (and therefore insulin) more than fats and proteins. With higher blood sugar levels and more insulin comes increased fat storage. As the nutrient that converts the fastest to sugar in the blood, carbohydrates must be burned quickly before being converted to fat. The idea, then, is to consume carbohydrates at times when they are least likely to be stored as fat.
Those times are:
– Breakfast: Your muscles have been starved for 7 hours (or however long you sleep) and having carbs at this time will allow for glycogen replenishment and carry a lower risk of fat storage.
– Pre-workout: You need energy to train, and the best energy is carbohydrates. Have enough at this time to increase the energy of your workout and minimize the risk of fat storage.
– Post-workout: your muscles are now more hungry for energy, since they have used most of their glycogen to lift weights. Take carbohydrates at this time to recharge your muscles.
Focus most of your daily carb intake on these 3 times and you’ll certainly have a much lower risk of fat storage.
Of course, if you do other physically demanding activities throughout the day as part of your routine, you can also incorporate your carbohydrates before these times.