Whether you are just starting out in the gym or maybe starting a cut for the summer, the first tip you will hear from the local gym trainers is to cut carbs from your diet. They are the main culprit for fat gain, but the truth is that this is just a myth and eating the proper carbs will help you build muscle and lose fat.
Carbs can definitely make one gain fat, but only if eaten in excess or from sugars. This “stay away from carbs” epidemic stems from nearly every processed food contains carbs or sugars. Eating these foods makes you gain subcutaneous fat and then blame it on carbs when they can’t eat properly.
Here are some of our tips regarding intake of carbs that will help you take them in the right way:
1. Cycle your carbs every now and then
Carb-cycling is one of the best ways to reduce your body fat. What you have to do is to limit the intake of carbs to a certain amount (<50g) on specific days and then eat double the carbs you normally would the day after that. Depleting the carb stores and then loading them the next day helps to make your muscles appear bigger and fuller as well.
2. Eat the majority of your carbs after your workout
The body’s metabolic processes are run mainly on carbs throughout the day. The body can use proteins and fats as its source of energy by a process called gluconeogenesis but this happens only when the carb stores are either depleted or very low.
When you eat carbs, your blood sugar levels rise, causing an insulin spike which is the main culprit of fat gain. If you get this insulin spike post-workout, your muscles get shuttled nutrients and help you build muscle. That’s how eating carbs and drinking post-workout supplements right after your workout helps you.