Carbs=Anabolic? - UK-Muscle Body Building Community

Killerkeane · 05-06-2004, 07:51 PM

Are carbs anabolic?

By Glen Danbury Bsc (Hons), ANB Welsh 2003, 1st

Bodybuilding nutrition just like fashion seems to run in cyclic trends. Within the last decade carbohydrates have been frowned upon as a large segment of the bodybuilding community have favoured proteins and fats. At face value this has merit as protein is essential for growth and repair of muscles and fat is an essential nutrient in the production of those important anabolic hormones, whilst carbs are essentially non essential! Whatever way you look at it, this season carbs are out and protein and fats are most definitely in. Before all of you run for your protein powders and flax oils you may wish to read on to find out why carbohydrates could be the anabolic nutrient you are looking for.

Steroid like effects?

As most of you know carbs are nutrients that we can obtain energy from (four kcals per gram), but what's more important is that the bodies stored carbs (glycogen) are a vital fuel for high intensity activities like weight training. This ability to provide energy during high intensity training sessions will have a two-fold effect upon your workout, but only if the body's glycogen stores are high enough. The first benefit of having a high glycogen store is that you will be able to maintain higher intensities towards the end of your workouts and therefore provide greater stimulus for growth. The reason that low glycogen levels causes early fatigue, even though you have nearly unlimited potential for energy from fat is related to three factors. Firstly fat is a much slower energy source than carbohydrate metabolism, secondly Carbs act as a primer for fat metabolism (due to the old adage 'fat burns in a carbohydrate flame' which relates to the krebs cycle and insufficient levels of oxaloacetate) and Lastly the role of glucose and the central nervous system. Since the brain uses blood glucose as a fuel nearly exclusively, low glucose levels will cause central fatigue (in other words the brain can not send as many signals to the muscles).

The second benefit of having higher glycogen levels is that you will recover between workouts faster, meaning you will be able to train harder and more often! It has been reasoned for a while that recovery between workouts is not just about the healing and addition of muscle, but also about refuelling and it has been shown in numerous studies that higher carb diets refuel glycogen levels better than low carb diets. So far we have seen that adequate carb intake can allow you to train harder and more often, think about that before some of you hardgainer guys turn to steroids. Yet there is more!

The Pump

Storing carbs in the muscle will also draw in water to the muscle to be stored as intracellular fluid. This increase in intracellular fluid will make your muscles feel harder as well as increasing the pump when in the gym. The benefits of increased intracellular fluids are not all cosmetic, as an increase in cellular hydration will also promote protein synthesis.

Taxi for Mr amino acid.

It has been known for a while that carbs cause an insulin response - but only a few realise that this insulin is responsible for helping to drive those vital amino acids into the muscle. Producing a high insulin response causes several changes within the body such as glucogenosis (replacing glycogen stores) and increasing protein synthesis. What's also beneficial about insulin after a workout is that it opposes catabolic reactions and over a long-term period (eighteen to twenty four hours) can promote growth through mitogenosis and cell replication (in other words pretty damn anabolic). Considering this it would seem advisable to combine high glycemic carbs with your post workout protein shake to acquire the highest possible insulin response (certain amino acids within the protein will also slightly aid the insulin response).

Anticatabolic effects!

Having a high glycogen store going into a workout will provide more anticatabolic effects than just the ones insulin provides. Higher glycogen stores will cause protein sparring effects, meaning that the protein you eat and your hard-earned muscles wont be catabolised for energy. During intense workouts glycogen levels fall and to meet the energy demand it will use your muscle's amino acid to fuel the activity. As glycogen levels fall BC Oxacid dehydrogenase levels rise, which is the enzyme that breaks down the branched chain amino acids within your muscles. So unless you want to use your muscles as energy it would be advisable to make sure you eat a carb rich diet during your bulking phases. The use of an isotonic drink will also aid in preventing high levels of BC Oxacid dehydrogenase. The rise in BC Oxacid dehydrogenase may also play a part in causing fatigue. BC oxacid dehydrogenase will take up the circulating branched chain amino acids, which in turn allows higher levels of tryptophan in the brain (branched chain amino acids oppose tryptophan through competitive inhibition). These higher levels of tryptophan then go onto convert into 5HT (serotonin), which during exercise may cause central fatigue and therefore decrease your work capacity.

How much, What type and when?

If you want to make significant gains in lean mass and you're training hard and frequently (and you should at least be training hard), you will need to eat a diet that is reasonably high in carbs. Most studies show that hard training individuals will need to between six to ten grams of carbs per day per kilogram of bodyweight (i.e. if you weigh 100kg then you will need 600 to 1000 grams of carbs, which equates to 2400 to 4000kcals a day from carbs). The majority of your carbs should be coming from low glycemic sources (fruits, vegetables, oats and wholemeal breads and pastas etc), except for your post workout drink which should be of high glycemic nature (i.e. glucose, dextrose etc). .

Interesting read i thought
__________________
James K

ill be looking like superjoolz in no time

quoted by Winger at some date

**hackskii** · 12-06-2004, 04:11 AM

Ah, dont know how I missed this Jem!
Nice article Killerkeane.
I think this is why reducing carbs dieting can cause catabolism.
Bulking (using carbs) can cause anabolic environment.

Makes good sense.
Most fat people have more lean muscle mass than skinny people.
I did not say more muscular but higher percentage of lean muscle mass (overall muscle in weight).
Higher percent of body fat too, but higher percent of lean muscle mass, even though it does not show.
Food can be anabolic.
Restriction in calories can put you in a catabolic enviroment.
I liked the article alot.

winger · 12-06-2004, 04:30 PM

Quote:

Most studies show that hard training individuals will need to between six to ten grams of carbs per day per kilogram of bodyweight (i.e. if you weigh 100kg then you will need 600 to 1000 grams of carbs, which equates to 2400 to 4000kcals a day from carbs). The majority of your carbs should be coming from low glycemic sources (fruits, vegetables, oats and wholemeal breads and pastas etc), except for your post workout drink which should be of high glycemic nature (i.e. glucose, dextrose etc). .

That is why I keep saying the little guy that is trying to gain weight in the long run will look better than a guy like me that is always watching what he eats (low carbs). You have to fuel the body for repair.

Killerkeane · 13-06-2004, 12:19 AM

i have plenty more where these came from

glad you like it

**hackskii** · 13-06-2004, 05:35 PM

Quote:

Originally Posted by Killerkeane

i have plenty more where these came from

glad you like it

Submit them, I need stuff to read at work

Killerkeane · 14-06-2004, 09:57 AM

come right up, post when i get in from work tonight.

05-06-2004, 07:51 PM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Carbs=Anabolic? Are carbs anabolic? By Glen Danbury Bsc (Hons), ANB Welsh 2003, 1st Bodybuilding nutrition just like fashion seems to run in cyclic trends. Within the last decade carbohydrates have been frowned upon as a large segment of the bodybuilding community have favoured proteins and fats. At face value this has merit as protein is essential for growth and repair of muscles and fat is an essential nutrient in the production of those important anabolic hormones, whilst carbs are essentially non essential! Whatever way you look at it, this season carbs are out and protein and fats are most definitely in. Before all of you run for your protein powders and flax oils you may wish to read on to find out why carbohydrates could be the anabolic nutrient you are looking for. Steroid like effects? As most of you know carbs are nutrients that we can obtain energy from (four kcals per gram), but what's more important is that the bodies stored carbs (glycogen) are a vital fuel for high intensity activities like weight training. This ability to provide energy during high intensity training sessions will have a two-fold effect upon your workout, but only if the body's glycogen stores are high enough. The first benefit of having a high glycogen store is that you will be able to maintain higher intensities towards the end of your workouts and therefore provide greater stimulus for growth. The reason that low glycogen levels causes early fatigue, even though you have nearly unlimited potential for energy from fat is related to three factors. Firstly fat is a much slower energy source than carbohydrate metabolism, secondly Carbs act as a primer for fat metabolism (due to the old adage 'fat burns in a carbohydrate flame' which relates to the krebs cycle and insufficient levels of oxaloacetate) and Lastly the role of glucose and the central nervous system. Since the brain uses blood glucose as a fuel nearly exclusively, low glucose levels will cause central fatigue (in other words the brain can not send as many signals to the muscles). The second benefit of having higher glycogen levels is that you will recover between workouts faster, meaning you will be able to train harder and more often! It has been reasoned for a while that recovery between workouts is not just about the healing and addition of muscle, but also about refuelling and it has been shown in numerous studies that higher carb diets refuel glycogen levels better than low carb diets. So far we have seen that adequate carb intake can allow you to train harder and more often, think about that before some of you hardgainer guys turn to steroids. Yet there is more! The Pump Storing carbs in the muscle will also draw in water to the muscle to be stored as intracellular fluid. This increase in intracellular fluid will make your muscles feel harder as well as increasing the pump when in the gym. The benefits of increased intracellular fluids are not all cosmetic, as an increase in cellular hydration will also promote protein synthesis. Taxi for Mr amino acid. It has been known for a while that carbs cause an insulin response - but only a few realise that this insulin is responsible for helping to drive those vital amino acids into the muscle. Producing a high insulin response causes several changes within the body such as glucogenosis (replacing glycogen stores) and increasing protein synthesis. What's also beneficial about insulin after a workout is that it opposes catabolic reactions and over a long-term period (eighteen to twenty four hours) can promote growth through mitogenosis and cell replication (in other words pretty damn anabolic). Considering this it would seem advisable to combine high glycemic carbs with your post workout protein shake to acquire the highest possible insulin response (certain amino acids within the protein will also slightly aid the insulin response). Anticatabolic effects! Having a high glycogen store going into a workout will provide more anticatabolic effects than just the ones insulin provides. Higher glycogen stores will cause protein sparring effects, meaning that the protein you eat and your hard-earned muscles wont be catabolised for energy. During intense workouts glycogen levels fall and to meet the energy demand it will use your muscle's amino acid to fuel the activity. As glycogen levels fall BC Oxacid dehydrogenase levels rise, which is the enzyme that breaks down the branched chain amino acids within your muscles. So unless you want to use your muscles as energy it would be advisable to make sure you eat a carb rich diet during your bulking phases. The use of an isotonic drink will also aid in preventing high levels of BC Oxacid dehydrogenase. The rise in BC Oxacid dehydrogenase may also play a part in causing fatigue. BC oxacid dehydrogenase will take up the circulating branched chain amino acids, which in turn allows higher levels of tryptophan in the brain (branched chain amino acids oppose tryptophan through competitive inhibition). These higher levels of tryptophan then go onto convert into 5HT (serotonin), which during exercise may cause central fatigue and therefore decrease your work capacity. How much, What type and when? If you want to make significant gains in lean mass and you're training hard and frequently (and you should at least be training hard), you will need to eat a diet that is reasonably high in carbs. Most studies show that hard training individuals will need to between six to ten grams of carbs per day per kilogram of bodyweight (i.e. if you weigh 100kg then you will need 600 to 1000 grams of carbs, which equates to 2400 to 4000kcals a day from carbs). The majority of your carbs should be coming from low glycemic sources (fruits, vegetables, oats and wholemeal breads and pastas etc), except for your post workout drink which should be of high glycemic nature (i.e. glucose, dextrose etc). . Interesting read i thought __________________ James K ill be looking like superjoolz in no time quoted by Winger at some date __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

12-06-2004, 04:11 AM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,135	Ah, dont know how I missed this Jem! Nice article Killerkeane. I think this is why reducing carbs dieting can cause catabolism. Bulking (using carbs) can cause anabolic environment. Makes good sense. Most fat people have more lean muscle mass than skinny people. I did not say more muscular but higher percentage of lean muscle mass (overall muscle in weight). Higher percent of body fat too, but higher percent of lean muscle mass, even though it does not show. Food can be anabolic. Restriction in calories can put you in a catabolic enviroment. I liked the article alot. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-06-2004, 12:19 AM	#4 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	i have plenty more where these came from glad you like it __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

14-06-2004, 09:57 AM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	come right up, post when i get in from work tonight. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: