1. Supplement complex carbohydrates
Complex carbohydrates refer to staple foods such as rice, noodles, brown rice, potatoes, steamed buns, whole grains and oats. You should eat 60% of your daily caloric needs from complex carbohydrates because complex carbohydrates form muscle glycogen, which can provide your body with longer-lasting energy. The body consumes complex carbohydrates very slowly, which allows us to obtain longer-lasting energy to maintain the body's strength. Complex carbohydrates also help keep your blood sugar levels stable, reduce the chance of storing fat, and release insulin. Insulin is a natural synthetic hormone secreted by the body and is important for muscle development.
2. Every time you exercise seriously, you must properly replenish complex carbohydrates.
Every time you exercise seriously, your body's blood sugar levels will be greatly reduced. So, after your workout, add the right amount of complex carbohydrates to provide your body with an insulin spike. At this time, insulin rises to promote muscle synthesis. When you exercise seriously every day, you must replenish carbohydrates appropriately, otherwise, your body will enter a decomposition state (break down muscles). This is why after a workout, it’s more important to replenish carbohydrates than protein.
3. Supplement carbohydrates in small amounts several times a day
Eating carbohydrates multiple times a day and in small amounts can help insulin continuously enter the body. If you eat a large amount of carbohydrates at one time, your body will convert the excess carbohydrates into fat and store them in your body.
4. Eat more high-fiber carbohydrates
Most complex carbohydrates are rich in fiber. Fiber allows muscle tissue to absorb amino acids more quickly and efficiently, allowing you to build muscle more efficiently.
5. Try to avoid fruits
Many people may object to me saying this, because as we all know, fruits contain high amounts of vitamins and minerals, and fruits are very healthy. However, fruits contain fructose, which is a monosaccharide. Monosaccharides are easily absorbed and consumed by the body. However, too much fructose will also be converted into glycogen, and too much glycogen will be easily converted into fat. .
6. When eating protein, you must eat carbohydrates at the same time
Protein speeds up metabolism because the body requires more energy to consume protein. When we absorb protein, we need carbohydrates to participate, which will reduce the chance of carbohydrates being stored as fat. In addition, carbohydrates will also help proteins transport nutrients to muscle cells, which can assist muscle growth.
If you can do the above, you will use carbohydrates more efficiently, making it easier for you to build muscle. but,If you find that you've gained a lot of fat, you should try to avoid eating too many carbohydrates at the last meal of the night. Unless you have a fast metabolism. Otherwise, you should not absorb too many carbohydrates, because during your sleep, you consume very few calories. If there are still a lot of carbohydrates left in your body after you sleep every day, it means that they are easy to Converted into fat.