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Written by Administrator
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Page 11 of 14
Carbohydrates – Carbohydrates are your body’s primary fuel source for intense
weight training and regulate blood glucose levels. Carbohydrates are stored as
glycogen in the liver and muscle tissues.
When liver and muscle reserves are full, excess carbohydrates are stored as fat.
Carbohydrates also help keep metabolism at optimal levels. Low carb diets have
shown metabolic slowdown.
Carbohydrates are also responsible for retaining up to sixteen times their weight
in water. Water retention is combated by cutting out all starchy and simple
carbohydrates. This is always the first step in problem solving water retention, as
sodium is an essential electrolyte required for regulating many essential body
functions.
For these reasons, the intake of carbohydrates is very finicky. Each individual is
best off to start with the recommended carbohydrate levels and adjust
accordingly, depending on their body’s response and their goals.
Carbohydrate Adjustments
Hard gainers under ten percent body fat with accelerated metabolisms can ingest
high levels of carbohydrates usually without too much negative side effects.
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Reasons for increasing Carbohydrate Intake:
• Low on energy.
• Not gaining weight.
• Burning out before you are finished your workouts.
• Muscle Pump is poor.( this can also be from hormonal reasons )
• Training intensity is poor.
• Overtraining symptoms.
Reasons for Decreasing Carbohydrate Intake
• Gaining body fat.
• Retaining Water.
• Not losing body fat at safe recommended rate of 1- 2 pounds per week.
• Sluggish, tired after carbohydrate rich meals.
• Trouble getting up in the morning.
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