If only we could gain muscle without gaining an ounce of fat, huh? Well, this may not be possible for most natural bodybuilders, so the best we can hope for is to minimize fat gains whilst we strive for muscle gains.
There are many ways to do this, but in this article I'm going to give you just one - carb timing - which isn't so well known or considered, but can substantially reduce the risk of putting on fat - even though you are eating the same food.
There are reasons for timing carbs: They raise blood sugar (and consequently, insulin) levels more than fats and protein.
With higher blood sugars and more insulin comes greater fat storage.
Being the quickest nutrient to be converted into blood sugars, carbs need to be burned quickly before they are converted into fat.
The idea, then, is to have your carbs at times they are least likely to be stored as fat.
Those times are: - Breakfast: Your muscles have been starved of food for 7 hours (or however long you sleep) and having carbohydrates at this time will enable glycogen replenishment and carry a lower risk of fat storage.
- Pre-workout: You need energy to train, and the best energy is carbohydrates.
Have plenty at this time to boost your workout energy and minimize the risk of fat storage.
- Post-workout: Your muscles are now at their most energy-starved, having used most of their glycogen for lifting.
Have carbs at this time to re-fuel your muscles.
Concentrate the majority of your daily carbohydrate intake to these 3 times and you will certainly be at a much lower risk of fat storage.
Of course, if you pursue other physically demanding activities during your day as part of your routine, you can fit your carbohydrates in before these times, too.