In contrast, a high GI value symbolizes fast energy replenishment and fast glycogen repair. Therefore, after intensive training, a small amount of high GI food will be combined with a small amount of protein food to supplement physical fitness and promote muscle growth. Such as bananas/egg whites/toast/yogurt and so on;
All-day diet is mainly medium GI diet, such as white rice+appropriate coarse grains (corn, potatoes, adzuki beans, etc. )/oatmeal/miscellaneous grains rice/whole wheat bread, etc. Don't advocate too much low-carbon or high-carbon, too extreme methods will have a negative impact on maintaining the body's metabolic balance, gaining muscle and reducing fat. It is possible to use the advantages of low carbon and high carbon to help yourself achieve better requirements at the right stage.
The carbohydrate requirement for gaining muscle is different from that for reducing fat. Generally speaking, it depends on the difference of basal metabolism and training intensity. When you gain muscle, you should eat 300-500 calories more, mainly foods with medium and high GI values, and foods with medium and low GI values are mainly fat-reducing.
High-quality carbohydrates, such as corn, potatoes, sweet potatoes, oats, whole wheat bread and other carbohydrates with high dietary fiber and low calorie density, reduce the intake of refined carbohydrates (rice, steamed bread, sugar). 1. gain muscle and weight: follow the 2-3 rule.
The 2-3 rule means that you need to consume 2-3 grams of carbohydrates per pound of body weight every day (1 kg = 2.2lb), and these carbohydrates are preferably distributed between 5-6 meals. For example, a 200-pound bodybuilder needs to swallow 400-600 grams of carbohydrates every day. It is best to eat 3 grams of carbohydrates per pound of body weight.
2. Reduce fat: follow the 3-2- 1 rule.
After gaining muscle, it will reach the stage of reducing fat, and the rule of 3-2- 1 can be adopted: on the first day, eat 3 grams of carbohydrates per pound of body weight, on the second day, eat 2 grams per pound of body weight, and on the third day, eat 1 gram per pound of body weight. Cycle carbohydrates with this rule until muscle details appear. Using the 3-2- 1 rule can reduce calories and glycogen reserves to burn fat, which can better prevent muscle loss in the process of fat reduction than the low-carbon water fat reduction method.