Low or High Carb Diet – What is Better? – With Lee Labrada == FREE 12 WEEK PHYSIQUE TRANSFORMATION PROGRAM :
Ask Lee Q & A #1)
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Please feel free to ask any questions you may have regarding Fitness or Nutrition and I will be happy to try and answer them. Here’s where you can ask..
Today’s ask Lee question comes from Bobby Schultz of Chicago, Illinois.
QUESTION: Lee, I’m trying to build muscle, but stay relatively lean at the same time. I want to know whether it’s better for me to use a low-carb or high-carb diet? It seems that everyone has a different opinion on how much carbs is right. I’m confused, can you help?
ANSWER: Bobby, you’re not alone. There’s a lot of confusion about the amount of carbohydrates a person should consume in their diet.
In my experience, it’s not good to go to either extreme. You don’t want your carbs too low, or too high either. A balanced diet is the key. Here are some things to keep in mind:
1) Some carbohydrates are necessary in your diet. Your brain runs exclusively on glucose, and carbohydrates are a great source of glucose.
2) Carbohydrates are protein sparing. That means that your body prefers to burn carbohydrates for energy if they’re available. If you don’t have enough carbohydrates in your diet, your body will start breaking down proteins for energy, first from dietary protein, but also from your muscle tissue if necessary. And nobody wants to lose muscle!
3) Eat your carbohydrates with protein. Never eat your carbohydrates by themselves. By combining your carbohydrates with protein, you slow down the conversion of the carbohydrates to blood glucose, which limits your insulin levels in a positive manner.
4) Stick to complex carbohydrates such as oatmeal, rice and beans, and yams, for your carbohydrate sources. These complex carbohydrates break down more slowly than simple carbohydrates such as sugar and flour-containing foods. By choosing complex carbs, it is easier to keep your blood sugar levels more stable and avoid creating spikes in insulin, which can create unwanted fat storage.
5) If you’re trying to stay lean at the same time as building muscle, try keeping your carb intake in the range of 2-2.5 grams of carbs for each gram of protein you consume. For example if you eat 40g of protein at a meal, you would consume 80-100 grams of complex carbs with it.
I hope that these suggestions will provide an idea of how many carbs you should consume when you’re trying to build muscle and burn fat at the same time.
I’m Lee Labrada, your lean body coach, stay lean and stay strong.
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