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Carbohydrates
Similar to protein, carbohydrate consumption needs to be customised to the individual.
After consumption of carbohydrates, the body will metabolise this and store this as glycogen, which is utilised as the main fuel source during resistance training (67).
How much do we need?
Recommendation on carbohydrate intake for Strength and Physique athletes is around 4-7g/kg to facilitate performance, however this will be dependant on their training/competition phase (68).
Strength and Physique athletes are recommended to reduce carbohydrates and increase protein intake when in a calorie deficit to maximise fat oxidation and maintain lean body mass (69).
However, athletes will notice a decrease in muscular endurance when carbohydrate consumption is reduced, but if fat is lowered instead and not carbohydrates it is shown to aid performance (51).
Manipulation of carbohydrates for competition
In the closing week of preparation, literature states that a slight increase and reduction in calorie deficit maybe aid in mitigating metabolic and hormone adaptations associated with increased catabolic effects, only if the correct level of leanness is achieved (70).
Peak week
The manipulation of carbohydrates prior to competition is a common protocol in bodybuilding. The aim of this process maximise muscle glycogen storage or "fullness", minimise subcutaneous water to get the "dry" look good and minimise abdominal bloating (71).
The image below is a detailed diagram on how to approach nutritional alteration and should be used as a guideline only as individual differences will play a factor.
Carbs.mp4how and where to place carbohydrates in your diet
how and where to place carbohydrates in your diet
In this video we will go through what carbohydrate options we have and what is the best way to utilise these specific sources, primarily depending on their glycaemic index during our day, in addition to in and around training.
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