Are carbohydrates significant for bodybuilders and their training? How are gainers important and when is the right time to use them? Let’s focus on carbohydrates to make all that clear!

Sugars or carbohydrates can be found in many forms from which the most famous type is beet sugar – sucrose. Carbohydrates classification is based on the amount of single sugar items they contain. We will focus only on some of these carbohydrates and mainly we will talk about those types that are important or necessary for bodybuilders’ nutrition.

Carbohydrates – help or destruction?

Carbohydrates and fats are main source of energy for organism and they are together with proteins basic building units in organism. Carbohydrates, fats and proteins belong to the so called macronutrients and their mutual ratio in nutrition is important for the right functioning of our body. Carbohydrates with their numbers - 50 to 60 % of energy ratio and amount of 300 to 500 grams which should be consumed daily - create the biggest part of human nutrition. They are necessary for brain nutrition, namely in the form of glucose (120 grams daily). Zero carbohydrates intake can cause serious disorders of nervous system which is demonstrated by weakness, exhaustion, confusion and it can even lead to unconsciousness.
Fortunately „golden age“ of no-carbohydrates diets in bodybuilding is beyond us and it is only used in specific phases of preparation for competition.

The only carbohydrates store - glycogen

Carbohydrates as source of energy have one big disadvantage in comparison with fats – their stores are very limited, only a few grams in the form of glycogen starch can be stored. Glycogen is stored in livers (about 80 grams are used for blood sugar level maintenance) and it is also mainly stored in muscles (150 grams when talking about untrained people, and when talking about trained people, we get at the amount of 350 grams maximum).

Basic importance of glycogen for bodybuilding training can be summarized into one sentence:
Intensity, length and quality of training is directly proportional to the amount of glycogen in muscles.

The problem is in the character of muscle work during bodybuilding training: high intensity and anaerobic character (without sufficient oxygen supply) and as we know, fats cannot be used under such conditions.

 And why don’t we talk in connection with this topic about fats? We have so many kilograms of fat stored in our bodies thanks to which we should be able to work continuously for several days!

 How can we prevent catabolism of your own muscle mass?

During a training which lasts 60 to 90 minutes, all the glycogen stores can be used completely. Muscles are during training in catabolic stage as complex substances (muscle glycogen) are splitted into simple substances (glucose) which serves as a source of energy for ATP creation.  Less prosperous events appear too – namely protein catabolism – which happens with decreasing level of glycogen so the more you train the more this unrequired effect appears - muscle protein is used like energy source

This negative process continues also after your training and we have to prevent this as soon as possible!

So what is our primary task after training?

 You have to fill in your muscles with glycogen and you have to do it as soon as possible. However not all carbohydrates are suitable. The most suitable is usage of glucose or usage of new, revolution carbohydrate called isomaltulose (trade name e.g. Palatinose™).Isomaltulose is a special low glycemic carbohydrate with prolonged energization in the form of glucose. Due to isomaltulose, balance of blood sugar level appears as isomaltulose gets blood sugar into its normal level very fast. After performance your body contains low level of glucose in blood (state called hypoglycemia). When sugars are consumed, hormone reaction appears - anabolizing hormone insulin is created which main task is to normalize blood sugar level as soon as possible. This optimalization is made by taking redundant glucose from blood into muscle cell to glycogen synthesis. Everything which is supplied in huge amounts can be harmful – this common saying is valid also for carbohydrates – if you supply pure glucose post-workout, it will burden your digestive tract unnecessary (it increases osmolality) and intestinal problems threatens.

 What is the right amount of carbohydrates that should be used?

 During first two hours post your training you should use minimum 1 gram for 1 kg of human weight.

 Why during first two hours?

We are using the effect of so called “anabolic window” during which the glycogen creation is the biggest (increased activity of glycogen-synthesis enzymes) and after this time this activity is slowed down. Ideal is to complement carbohydrates intake by adequate amount of whey protein – from 0,3 to 0,5 grams for 1 kg of human weight which enhances insulin elimination and it will also lead to muscle protein renewal. That is why post-workout drink should be a combination of carbohydrates and protein. From the practical point of view it means usage of gainer which contains about 25 % of protein.

Do not worry, single sugars consumed after exercise will definitely not be used for fat creation! But „experiment“ with glucose intake or with intake of other carbohydrates with high glycemic index which causes higher amount of insulin release in any other time of the day will not bring you any advantage. If the glycogen stores are full, insulin will not do anything good to us as the carbohydrates will be stored in the form of fat.

 Usage of carbohydrates before training 

And what about using carbohydrates before exercise? Usage of energy sources is not necessary if you had quality, balanced and energetically rich meal during a day. Nevertheless this is very often a problem as sometimes we do not have time to eat properly during a day. In such case we cannot use glucose but on contrary we have to consume carbohydrates with low glycemic index which will provide us with stable blood sugar level and will not cause any ups and downs!

which is on the basis of glucose (but without its negative effect of rapid blood sugar level increase). Usage of COPRESS B.I.G. is ideal as it is easily absorbable and it does not burden digestive tract. To set up an optimum carbohydrates intake is not simple. They can be “a good servant but a bad master.” Carbohydrates over-supply lead to their exchange and storage into fats and its shortage influences training intensity and it moreover leads to muscle mass loss. If you want to decrease this risk as much as possible, you should weight and count the amount of sugar you use in your meal and you have to confront this with the amount of your subcutaneous fat. And as bodybuilding is about appearance, if you look into the mirror it will give you an answer, too….