Carbohydrates and Bulking – النشويات و التضخم العضلي

Carbohydrates and Bulking – النشويات و التضخم العضلي

Welcome back to my channel and if you’re new welcome aboard! don’t forget to subscribe to receive all my latest videos This video is for those of you who constantly worry about gaining more muscle mass and whether they really need excessive amounts of carbohydrates to build muscle? the answer to this question is we don’t need carbohydrates to build muscles I’m not against carbohydrates! carbohydrates are essential and are one of the main food groups. However, the answer to this question of do I really need carbs to get bigger? a question I constantly receive from males who are on “bulking” diets or want to get bigger muscles or to bulk before shredding or to bulk after having shredded or how can I go on this diet and build muscle if there are no carbs? I’m gonna tell you about all the studies, and the latest studies from the journal of physiology, the journal of medicine the journal of sports and how all of them have proven how we don’t require excessive amounts of carbohydrates and if someone is on a low-carb diet or keto diet, the amount of protein and good fats that one is consuming are more than enough to build muscle because it’s not about macronutrients it’s not about how much fats, proteins and carbs one is consuming as much as it’s about muscle-protein-synthesis which building and growing muscles by efficiently using proteins in the right portions and quantities so our issue is how to infiltrate amino acids which are the building blocks of muscles and the main ingredients of creating muscle tissue into the proteins in the muscle and not carb consumption. A study was performed on 9 men performing the exact same exercises at one of the journals I’ve previously mentioned they’re performing the same exercises at the same intensity the first group consumed 25 grams of protein whereas the second group consumed 25 grams of protein along with 50 grams of carbs after having completed this study they found the build-up muscle the percentage of muscle growth is the same as both groups meaning, that those who consumed more carbs didn’t really benefit from it when it came to building muscle and the muscle-building percentage with those who ate more carbs wasn’t at all higher than the opposing group. the other thing I’d like to mention the building blocks, or when we consume, as a lot of guys do, and a lot of girls too, they tend to consume whey protein or a protein shake after working out or BCAA’s it’s crucial for us to know what kind of protein we’re consuming and when to do so, as there are 3 essential steps the first thing is how we can create the energy required second is the building blocks, which are the amino acids third of all is the efficiency of consuming the amino acids to build muscle when we consume any type of food that has carbs in it, it creates an insulin spike as I always say everything we consume creates an insulin spike if in that study I mentioned, the individuals really benefited from carbohydrates when it came to building muscles and it has caused a mild insulin spike, which would’ve grown their muscles more but that was not the case in that study the second important thing is that even proteins create insulin spikes, this study goes back to 1967 when it was first discovered that proteins when consumed, creates insulin spikes meaning that in response to any protein we consume our body will automatically provide us with insulin if I consumed 20 grams of protein my body would release an amount of insulin to match that so that it can be used efficiently and for that reason, we don’t need excessive carbohydrates or carbs at all to build muscle now, branch-chain amino acids are very important, as are proteins but how can we consume them, there are a lot of guys and girls who consume a protein shake post-workout whey protein, which is the most popular type of protein, causes insulin spikes rapidly as it’s absorbed super fat this isn’t a bad thing, but when should you consume it and how is your main goal if you’ve consumed meals with proteins and carbohydrates then you’d have an insulin spike the bcaa that you take during workouts also causes insulin spikes when it’s time for it to breakdown in our bodies the thing at the forefront and is available to the body is using the bcaas the bcaas blocks the fat metabolism your body stops burning fat because the first thing it consumes is bcaas as they’ve just caused you an insulin spike but on the other hand, if you’ve not consumed something with carbohydrates and only consumed high-protein foods proteins without carbohydrates will make you release ketone bodies what’s the difference here? when your body needs an energy source it’s going to use the ketone bodies without having any source of carbs, only BCAAs so it will have to use the BCAAs, Branch-Chain Amino Acids therefore making the muscles bigger and that’s the difference between the 2, if it used the carbs and BCAAs it would cause the BCAAs and Carbohydrates to cause a big insulin spike and you won’t be able to lose fat or have protein-synthesis because the front row here is the BCAAs but if you stopped using carbs or dropped them significantly into a low-carb diet and high-protein diet your body will release ketones. Ketones are a main source of energy second, you will force your body to use amino acids as building blocks and synthesis for your muscles and the other thing I’d like to remind you of is that too much of the good is bad this is something I always like to mention consuming much more protein than our bodies require it will surely cause a rapid insulin spike and if that happens our bodies release more insulin than required the unused insulin will be stored as fat and this is a question I’m constantly asked, Ola, I exercise a lot and don’t consume carbs can I eat as much protein as I’d like? because even proteins that are more than required will be stored as fat and depending on the body type and the exercise performed you can calculate how many grams of protein is required for every kilogram of weight so my advice for those who ask me if they can consume limitless proteins no, it must be well calculated knowing exactly how many grams of protein are carbs an essential part of building muscles? no we can create a high-protein program or a ketogenic diet or a low-carb diet and we won’t require carbs as a building block for muscle because of protein-muscle-synthesis as I explained the building of muscles infiltrating amino acids into our muscles is what’s important therefore creating more muscles and not carbs I hope to have answered some questions regarding food, proteins, bulking and how to build more muscle don’t forget to subscribe to my youtube channel, and watch me in the next video goodbye (salam!)

3 thoughts on “Carbohydrates and Bulking – النشويات و التضخم العضلي

  1. تعقيبا على كلام حضرتك مكمل ال bcaa ملوش لازمه لان جميع انواع البروتينات كلها تحتوي على bcaa لذلك خسارة نشتري المكمل بروحه

Leave a Reply

Your email address will not be published. Required fields are marked *