Carb Backloading - Mind And Muscle


As the name implies, this limits the consumption of carbohydrates until later in the day. Carbs are what makes muscles and fat cells grow, most of the time both, fat and muscle. But, when you pay attention to the timing of carbohydrate consumption, you can control what tissue does grow.

The body sensitivity to insulin is the highest in the morning and then drops throughout the day. This leads many to believe that the carbohydrate consumption should be in the morning, when insulin is raised. But, the issue arises that when carbs are consumed, this impairs the body’s ability to burn fat for the rest of the day. Besides the impairment of fat burning, it also raises the hormone level of cortisol. This causes your body to create more fat cells.

Therefore, the carb consumption later in the day makes more sense.

We also can consider the timing of workout with the consumption of carbohydrates. When working out, the glycogen stores in our muscles are depleted and the glycogen gets released into our blood stream. In order to recover and gain muscle size, carb and protein consumption is a key post-workout.

After a workout consuming a carb/protein mixed meal is the best solution. This can be a banana and a protein shake, a glass of chocolate milk or chicken and rice…

 

Sample of post-workout meal:

  • 1 banana
  • 2 scoops APS protein

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