Why You Need Carbs to Build Strength and Size

from The Stack newsletter

Good nutrition is essential for all, especially for those of us doing any sort of training. Regardless of your activity or sport, a good diet fuels your muscles for physical activity, helps you achieve optimal performance and even prevents injury. In contrast, not taking in enough food (or the right kind of food, in the right portions, at the right times) can lead to less than optimal health and inadequate energy reserves.

A major source of our energy comes from food containing carbohydrates. Carbs are important for different forms of exercise, and they are especially important during higher intensity workouts or competition. When you take in carbs, your body converts them into a form of sugar called glucose that can be used for energy. The glucose, in turn, is changed to glycogen so that it can be easily stored in your muscles and liver for later use. It is the predominant storage form of glucose and carbohydrates in humans, and it's an essential fuel source for the body during all forms of exercise.

Unfortunately, in recent years we have seen numerous recommendations against carbs. In fact, it's been suggested that high-protein, high-fat and even carbohydrate restriction diets can improve athletic performance. Despite the plethora of new diet recommendations, much of this information lacks substantial scientific evidence.

On the other hand, more than 50 years of scientific evidence has overwhelmingly shown that a balanced carbohydrate diet is crucial to maintaining and improving athletic performance. In fact, multiple studies show that fatigue and lower performance are associated with very low carbohydrate diets that cause glycogen depletion. Studies also show that low levels may cause overtraining.

These findings are regularly confirmed by real-life experiences of elite athletes. For instance, Kenyan runners have dominated international marathon events for decades, and they are regarded as the best endurance runners in history. They  report a higher percentage of carbohydrates as a part of their diet. This kind of anecdotal evidence, combined with athletes and sports teams looking for a competitive advantage, has led to an increasing amount of research in this area, and the emergence of the still developing field of sports nutrition.

In March 2016, an international Position Stand on Nutrition and Sports Performance laid out the most comprehensive guidelines to date on "nutrition factors that have been determined to influence athletic performance and emerging trends in the field of sports nutrition." This paper made it overwhelmingly clear that when you eat is just as important as what you eat.

The message here is to be strategic with your nutrition and follow scientific guidelines to maximize your performance before, during and after training or competition. The converse is also true: by excluding carbs, you will put yourself at a competitive disadvantage.

Here are 3 occasions when you have the opportunity maximize your energy reserves:
Before Exercise: 10 to 15 minutes before your workout, take 8-12 oz of a carbohydrate & protein drink. This will provide immediate fuel for exercise without using up your muscle glycogen stores. Make sure you are also well hydrated!

During Exercise: For activity longer than an hour, take small sips of a carbohydrate/protein drink every 20 minutes. This will spare your muscle glycogen and delay fatigue. If you typically have an easy workout or just like to go out for a light jog, you don't need this strategy.

After Exercise: Start refueling your muscles very early! Your muscles store twice the amount of glycogen when carbs/protein supplements are taken immediately after exercise, compared to 2 hours afterward. Start refueling before you even start your shower.

Finally, keep learning: Read food labels or talk to a sports nutritionist—or do both. You can still eat that pasta, but pay attention to these three proven strategies for maximizing your muscles' fuel.