When you work out at the gym you probably think protein is the only essential component to making protein to be able to build and repair muscle cells. What you may not have considered is the role carbohydrates play in allowing your body to make protein and consequently effect your results from your hard efforts at the gym.
If you have a diet where your total carbohydrates are low this leads to lower overall glycogen in your body which is the stored carbohydrate. This has been shown to increase the amount of nitrogen your body loses. Nitrogen is the backbone of amino acids or the small building blocks which make up a protein. Having more glycogen stores is linked to better training adaptations from resistance training.
Looking closer at the anatomy, research has shown that the explosive type of muscle fibres known as type two or fast twitch muscle fibres are affected with low glycogen. These are the types of muscles needed for lifting weights at maximum intensity. Bottom line is a diet which limits carbohydrates is not recommended for your muscles to grow.
On top of this reason to include carbohydrates in your diet, including carbohydrates post workout can help to reduce fatigue and promote recovery, help your immune system to reverse the effects exercise can have on it to reduce its effectiveness and replenish your muscles stores of glycogen to be able to perform again at your best ability. Aim to get 4-7g of carbohydrate per kilogram of your body weight a day spread evenly throughout your day to maintain your energy.
An example of a healthy spread of carbohydrates over the day could look like:
Breakfast
2 pieces of whole grain bread (40g) with 2 poached eggs topped with 40g shredded low fat cheddar cheese and a side of sauteed spinach and tomato
Snack
1 cup of carrot/celery/capsicum sticks with 30g peanut butter
Lunch
35g of wholegrain crackers topped with 1/2 avocado and sauerkraut
Snack
200g no fat yoghurt
Dinner
1 cup of quinoa with 100g of grilled salmon and 1 cup of cooked Asian vegetables
