carbohydrate

In bodybuilding, insulin is sometimes used as an anabolic hormone to enhance muscle growth. However, its use for this purpose can be risky and should only be undertaken with extreme caution, ideally under the guidance of a healthcare professional. Insulin is a hormone that regulates blood sugar...

Carb cycling is a dietary strategy often used in bodybuilding and fitness to manipulate carbohydrate intake to support various training and physique goals. The idea behind carb cycling is to strategically adjust your carbohydrate consumption on different days to optimize energy, fat loss, and...

Proper nutrition and meal timing are essential components of a bodybuilding diet. The timing of your meals and snacks can significantly impact your muscle growth, recovery, and overall performance. Here are some key considerations for timing your meals in bodybuilding: Pre-Workout Nutrition...

The ultimate no fat gain insulin program Thanks to guys like Dr. Atkins and "Zone" author Barry Sears, everyone now knows that insulin makes you fat. Just eating in a way that causes excessively high insulin levels can pack on the pounds faster than a bodybuilder can suck down a pizza after the...

For non-keto-adapted athletes, intra-workout carbohydrate consumption can boost performance, but there’s a few caveats. First, strength athletes are likely going to get much less benefit than endurance athletes; most bodybuilding-style workouts simply aren’t limited by carb availability...

Research into nutrient cycling strategies is still in its infancy; however, a good portion of emerging literature is showing that carb cycling can be an effective strategy for supporting a handful of goals. Carb cycling simply involves rotating high, low, and moderate carbohydrate intakes based...

Many often preach the importance of carbs before training. However, these sermons are often based off of needs for endurance athletes; resistance training causes much less glycogen depletion. Therefore, carbohydrate availability is rarely a limiting factor in performance during resistance...

Consuming carbs or fat after your workout depends on both your nutrient adaptations and goals. Obviously, keto-adapted individuals should stick to fats post-workout, whereas non-keto trainers will shoot for carbs instead. Resistance training will cause some moderate glycogen depletion, so follow...

The body uses two main fuels: carbohydrates and fats. However, carbohydrates can deliver energy much faster to the muscles than fats as it is necessary for higher intensity exercise. . 😩Unfortunately, carbohydrate stores are relatively small: the body stores carbohydrates as glycogen in the...

A study found that consuming high GI carbs after a workout was more effective at replenishing muscle glycogen levels than consuming low GI carbs. White rice, white bread, and sugary cereals are all great options if you are needing to replenish carbs rapidly (e.g at a competition where you have...

Is a keto diet better for fat loss than other diets? One of the reasons why ketogenic diet a diet that usually restricts carbohydrates to less than 50 g per day - is supposed to be better for fat loss is because a higher level of fat burning is observed during ketogenic diet. But fat oxidation...

Dietary fiber can help you feel full, aids in digestion, is helpful for weight management and reduces constipation. Many high-protein, low-carb diets are low in fiber, however, so you'll need to be creative in adding fiber to your meals. Women ages 50 and older need at least 21 grams of fiber...

Carbohydrates – The Master Fuel A diet rich in carbohydrates increases endurance performance because of the extra store of carbohydrates in the muscles and liver called glycogen. Work completed in the early 1980’s by David Costill at Ball State University showed that if athletes did not...

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Eating Right is Not That Complicated by Geoff Roberts The plethora of information that comes at us from all angles in this day in age makes it exceedingly difficult to decide what is right, wrong, legitimate, or phony. This reality is especially true...

Low-Carbohydrate Diet ResearchThe Impact of Dietary Carbs on Muscle Recovery & Free Testosterone The mission of MD is to be the leader in the field of cutting-edge research, we want to give you all the tools (i.e., knowledge) you need to become a successful bodybuilder, and it’s up to you to...

by Mike Howard Calories have become a perfect target for diet book authors and gurus alike to play on the emotions of those who struggle with weight. In the typical diet book and health blog world, calorie (and any mention of counting them) is met with an illogical amount of hostility. It has...

Carbohydrates A diet rich in carbohydrates increases endurance performance because of the extra store of carbohydrates in the muscles and liver, called glycogen. Work completed in the early 1980’s by David Costill at Ball State University showed that if athletes did not consume a diet high in...

<tbody style="box-sizing: border-box;"> It is advocated that if you want to gain muscle mass, the rule is to take one gram of protein per pound of your body weight each day. That is a lot of protein which many people can't get in their normal meals and protein supplementation may be required...

Written by Brad Schoenfeld, Ph.D., CSCS, FNSCA The Lowdown on Fasted Cardio Great for Fat loss or Not? One of the most popular bodybuilding strategies for accelerating fat loss is to perform aerobic exercise after an overnight fast. The strategy is based on acute research showing that low...