Những lý do tại sao bạn cần carbs để xây dựng cơ bắp nhanh hơn
1. Carbs cung cấp cho bạn ENERGY Để xây dựng cơ bắp lớn hơn
Một số carbs bạn ăn được lưu trữ trong cơ bắp của bạn và carbs được lưu trữ trong cơ bắp của bạn (gọi là glycogen) là nguồn CHỦ năng lượng .Nếu bạn ăn đủ carbs (hoặc nếu carbs là 30 đến 60% chế độ ăn uống của bạn) thì cơ bắp của bạn sẽ có đủ năng lượng để tập luyện nặng hơn,trong thời gian lâu hơn như vậy sẽ góp phần xây dựng cơ bắp nhanh hơn nhưng …Nếu bạn không ăn đủ carbs thì bạn sẽ không có năng lượng bạn cần trong quá trình tập luyện với cường độ đủ mạnh để làm cho cơ bắp của bạn lớn hơn và mạnh hơn.
2. Carbs cho phép protein xây dựng cơ bắp nhanh hơn cho bạn
Cơ thể sử dụng carbs làm nguồn năng lượng của mình và cơ thể của bạn sử dụng các protein bạn ăn để xây dựng cơ bắp của bạn lớn hơn và mạnh mẽ hơn nhưng …Nếu bạn không ăn đủ carbs sau đó cơ thể bạn sẽ sử dụng protein và nó có thể đốt cháy một số khối lượng cơ của bạn (mà cũng được tạo thành từ protein) cho năng lượng và …Nếu bạn nạp protein để xây dựng cơ bắp của bạn nhưng vì một lý do nào đó bạn thiếu carbs và bạn phải đốt cơ bắp để cung cấp năng lượng thì sau đó bạn sẽ có một thời gian thực sự khó khăn để xây dựng cơ bắp nhanh chóng do,đó hãy chắc chắn rằng bạn ăn đủ carbs để giữ cơ bắp bạn có được và để cho phép các protein bạn ăn để xây dựng cơ bắp.
3. Carbs và creatine
Creatine (giống như carbs) cung cấp cho bạn nhiều năng lượng hơn để tập luyện của bạn và …
Creatine (giống như carbs) làm cho cơ bắp của bạn lớn hơn bằng cách làm cho cơ bắp của bạn giữ được nhiều nước hơn vì vậy nếu bạn không thể đủ khả năng để có Creatine. Thì bạn chỉ cần chắc chắn carbs chiếm 30 đến 60% chế độ ăn uống của bạn như vậy bạn có thể nhận được năng lượng nhiều hơn và làm cho cơ bắp của bạn lớn hơn
Làm thế nào để biết thực phẩm nào chứa carbs tốt và không tốt?
Chỉ số Glycemic Index?
Để cải thiện tình trạng sức khỏe con người, các nhà khoa học đã nghiên cưu tác động của các loại thức ăn khác nhau với lượng đường huyết. Chỉ số Glycemic index (GI) của thức ăn là chỉ số xếp hạng của khả năng tác động ngay lập tức của thức ăn lên lượng đường huyết.
Chỉ số GI xếp thức ăn theo thang từ 0 tới 100. Carbohydrate có khả năng phân hủy nhanh trong quá trình tiêu hóa sẽ có chỉ số GI cao. Chúng sẽ tác làm đường huyết tăng cao và nhanh. Chất có khả năng làm tăng đường huyết nhanh nhất là đường glucose nguyên chất. Do vậy, chỉ số GI của glucose là 100.
Tất cả các loại thức ăn khác được xếp điểm giũa khoảng 100 và 0. Loại carbohydrate phân hủy chậm sẽ làm tăng đường huyết từ từ, và như vậy có GI thấp. Thức ăn có chỉ số GI cao khiến đường glucose trong máu tăng mạnh. Việc tăng đường huyết như vậy sẽ đi kèm với việc tăng lượng insulin với mục đích khống chế lượng đường huyết.
Thức ăn có GI cao sẽ gây ra dao động mạnh của lượng đường huyết. Thức ăn có GI thấp, nhờ khả năng tiêu hóa và hấp thụ chậm của chúng, sẽ làm tăng glucose trong máu một cách từ từ và như vậy có lợi cho sức khỏe.
Carbohydrate tốt
Carbohydrate tốt là một nguồn dinh dưỡng giàu vitamin, khoáng chất, chất xơ và hiển nhiên là quan trọng đối với cơ thể. Carbohydrate đóng vai trò cung cấp năng lượng cho cơ thể và rất cần thiết cho sức khỏe của bạn về mặt thể chất cũng như tinh thần.. Gần một nửa lượng calo hàng ngày của bạn được lấy từ carbohydrate. Vậy, làm thế nào để nhận ra loại carbohydrate tốt? Về cơ bản các thực phẩm này chưa qua chế biến và là những loại tự nhiên như gạo lức và trái cây.
- Sau đây là các thực phẩm carbohydrate tốt
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Thức ăn carbohydrate không tốt cho sức khỏe như các loại đường tinh chế, bột mì trắng và gạo trắng có thể làm bạn dễ tăng cân. Chúng được tiêu hóa nhanh chóng, gây đột biến lượng đường trong máu dẫn đến việc lưu trữ chất béo của cơ thể. Những loại thực phẩm này thường đã qua chế biến, chất dinh dưỡng bị mất đi phần nào, có chất bảo quản, hóa chất và phụ gia không tốt cho sức khỏe. Chúng làm tiêu hao năng lượng của cơ thể một cách nhanh chóng, sau đó khiến bạn lại cảm thấy thèm ăn nhiều hơn. Trong khi đó thì loại carbohydrate tốt bị đốt cháy chậm nên làm bạn no lâu và giữ mức năng lượng trong cơ thể được ổn định hơn
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Tóm lại, hãy áp dụng chỉ số GI cho bạn
Chỉ đơn giản bằng cách xem xét chỉ số GI của carbohydrate bạn ăn và khi nào bạn ăn chúng sẽ cải thiện đáng kể kết quả luyện tập của bạn. Lựa chọn thức ăn với chỉ số GI cao ngay trước và sau buổi tập sẽ tạo ra môi trường lý tưởng để thúc đẩy cơ bắp phát triển. Sau đó, trong 21 giờ còn lại trong ngày, bằng cách lựa chọn carbonhyrate có chỉ số GI thấp, cơ thể bạn sẽ duy trì lượng đường huyết và insulin thấp và ổn định. Điều này sẽ duy trì trạng thái tương tác đồng hóa để tối ưu quá trình tăng cơ, giảm mỡ của bạn.
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