HOW MANY CARB ARE REQUIRED FOR FAT LOSS OR MUSCLE BUILDING

CARBOHYDRATE

Carbohydrates are macronutrients which provide instant energy.They are present in almost every food which we consume either in low quantity or in large quantity.They are required for muscle recovery,glycogen replenishment and provide immediate energy for any activity.Brain require carbohydrates for its proper working that why when we are engaged in a mental activity there is a craving for sweet things which are actually carbohydrates.

ROLE OF INSULIN

INSULIN is a hormone which is produced from the PANCREAS,it transport the glucose which is produced from the breakdown of the carbohydrates into the cells of the body for example brain cell,muscle cell,liver cell and other organs of the body.When we load our body with more carbs then our body can burn or store it in muscles as glycogen,this increased amout of carbs are going to be stored as fat in the adipose tissue which is a fat cell

                         TYPES OF CARBOHYDRATES

SIMPLE CARBOHYDRATES 

These carbohydrates spike the insulin level when they get access in the body and are a major reason of fat accumulation for example white rice,white bread,roti,raw sugar and fruit juices etc

COMPLEX CARBOHYDRATES

They are rich in fibers and provide energy for a longer duration of time and do not spike the insulin level.Consume most of your carbohydrates from these forms in order to get lean muscle mass and fat loss for example whole wheat bread,brown rice,sweet potatoes and oatmeal etc

             HOW MANY CARBS A DAY

FOR FAT LOSS

Consume 0.5g of carbs per body weight in pounds for example if your weight is 180 pound then 

                    multiply 0.5 g with your weight in pound

90g are your daily carb intake but you can consume 100 to 110 carb pr day

Consume most of your calories for proteins

FOR MUSCLE BUILDING

1.5g of carb per body weight in pounds for example 180 pound bodyweight person is going to consume 270 to 280g of carbs per day

Never skip moderate quantity of protein intake in your diet as they are the building blocks of your muscles

       COMMON MISTAKE

NEVER GO ON BURNING THE CANDLE FROM BOTH ENDS

You can never achieve any goal if you go for muscle gain and fat loss at the same time.Most of the guys around are doing this mistake and look same from many year with a little progress which can be ignored in respect of their time.

SO CHOOSE ONE GOAL AT A TIME AND THEN SWITCH TO THE OTHER

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