Your Carb Back-Loading Plan -plan1-

If you 've been paying attention to this space, you know I 'm a big advocate of eating carbohydrates called "junk" at night. Sticky white rice , pizza, cherries slippers - I want to eat everything in abundance after training.
This is the basis of my plan Carb back-loading , and this is what literally thousands of my clients have used to pack on slabs of muscle while omitting the traditional bulking and cutting phases that add fat and mitigate increases hard-earned dough .
To "junk" carbs , I mean carbohydrates with high glycemic index. Low glycemic carbohydrates such as brown rice ? Well, as the title suggests , all the "experts" suggest that as their main sources of carbohydrates lied
per year.
The scientists introduced the glycemic index (GI ) as a new ranking system for carbohydrates in 1981. The idea was to assign an index of various foods based on the percentage increase of the sugar glucose in the blood, in reference to two hours after ingestion. This, logically , should be correlated with the release of insulin , right? A problem with this approach is that people rarely eat one type of carbohydrate in a given meal . How often do you sit down at the table and eat a bowl of plain pasta without sauce, no meat or drink , except water ? When you start mixing foods , IM loses its ability to predict the levels of blood sugar . Milk is a low GI food , which adds to a meal should lower the GI of the entire collection of food, which means that you should reduce your insulin response . The milk does not allow to do this. It lowers the GI of your meal , but also increases the amount of insulin released . In short, when it comes to meals , things are too complicated to trust GI as a predictor of anything.
Research has shown even more clearly that you can not use the geographical indication , especially when it comes to carbohydrates with a low glycemic index , to predict health, insulin sensitivity , and fat loss . Low glycemic carbohydrates are essentially useless for
what we need - improving performance and building muscle without adding fat .
Seven reasons why you should eat carbohydrates with high glycemic index in the night after resistance training :
1 . You must rebuild glycogen stores for energy efficiency. Skeletal muscle recover more intense workouts within 48 hours. Your nervous system , however, can take up to 10 days to return to normal. To understand this , we must compare the workload of both the nervous system and muscles. Depending on their abilities , the nervous system works much harder your muscles when you train hard . When you have enough glycogen reserves , you allow your motor neurons fire at a higher level during training. This, in turn, allows your muscles to shoot with maximum force.
Two . You need glucose for maximum contraction failure established approach. When approaching point during anaerobic training , your muscles need glucose to continue hiring cycle of glycolysis (glucose - burn) . Make sure your glycogen stores are full will help your muscles fatty acids are used for training until the need arises to glucose. It was at this time that glycogen is broken down and used . Eating carbohydrates with high glycemic index , the night will give the glucose they need , eat carbohydrates with low glycemic index no .