Ideal carbohydrate intake

To continue with the planning of our meal plans, and after having known the ideal protein intake today we will refer to the types and optimal amounts of carbohydrates that bodybuilders should include in their diet to improve their performance during training.

In this presentation we will learn about the foods that contain the ideal carbohydrates for additional nutrient and energy recharges that allow bodybuilders to better adapt to the rigors of training and delay fatigue and exhaustion caused by repetitive, high-intensity exercise with muscular resistance equipment or weights.

Why should bodybuilders take in enough carbohydrates?

• Because when carbohydrate stores are depleted, the ability to perform intense physical exercise is reduced, causing performance to decline.
• The storage of carbohydrates in the body is limited and in addition, strength exercises deplete the reserves in the exercised muscles at a faster rate than in the muscles that are not used, however, the energy reserves present in the unused muscles cannot be shared, so the athlete cannot use all the reserve energy.
• Although the body uses fats simultaneously with carbohydrates for energy, when it requires extra calories for very intense activities, it needs to take them from the carbohydrate reserves, which results in a faster depletion of these reserves.

Recommended Carbohydrate Intakes for Bodybuilders

Traditionally carbohydrate intake is recommended from the proportion of total energy intake. For athletes it is recommended that carbohydrates supply between 50% and 65% of the total calories provided by the diet.

Currently the carbohydrate requirements are made taking into account the body mass of the athlete, as well as the intensity and duration of training; therefore the current recommendation for athletes varies from 3 grams to 12 grams of carbohydrates per kilogram of body mass.

If we want to calculate the carbohydrate requirements for a 65 kg woman (to continue using the same data as in previous presentations), we would have to multiply 65 by a figure between 3 and 12 grams, depending on the intensity and duration of the workouts. If we consider that the exercises are not very intense we could choose 5 grams per kilogram of weight, and we would make the calculation:

• Daily intake = 65 x 5 = 325 grams of carbohydrates.

The recommended daily carbohydrate intake for a 65 kg bodybuilder training three to five days a week would be approximately 325 grams.

Strategies for the efficient use of carbohydrates

• Specialists have been able to increase the energy reserves in the athlete's muscles by maintaining a high-carbohydrate diet along with a decrease in exercise intensity during the three to four days prior to tests or competitions.
• Perform carbohydrate intakes more than two hours after the end of the exercise session. Glycogen synthesis depends on the enzyme "glycogen synthase"; this enzyme is more abundant when glycogen storage is lower, therefore, carbohydrates should be ingested after the end of physical activity to optimize glycogen synthesis.
• Ingesting complex carbohydrates (with low glycemic index) to maintain energy balance ensures optimal glycogen storage.
• When training sessions or competitions last more than one hour, carbohydrates should be ingested to avoid muscular and mental fatigue. Prolonged exercise causes depletion of glycogen stores and a decrease in blood glucose, which is the fuel used by the brain.
• The use of a carbohydrate mouthwash is recommended when training sessions are very intense and last between 30 minutes and one hour. The taste of carbohydrates is believed to stimulate the brain and improve performance.
• Sufficient carbohydrate intakes should be maintained during rest days, so that you can return to the gym with enough stored glycogen.

Always choose the best carbohydrates

Carbohydrates are an essential food in the diet of bodybuilders, but not all have the same properties, it is best to include a variety of them in your diet taking into account the following recommendations:

• Prioritize whole grains (wheat, rice, corn, etc.); these provide the energy and nutrients necessary for sports practice.
• Consume fresh fruits and vegetables, they are sources of vitamins, minerals and bioactive substances essential for the maintenance of health.
• Include skimmed milk and its derivatives in your diet.
• Consume more legumes; remember that chickpeas, beans, lentils, etc., in addition to energy, provide proteins, vitamins, minerals and dietary fiber.
• Reduce the consumption of added sugar and refined cereals (desserts, sweets, sugary drinks, etc.).