Carb Supplement For Weight Gain

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Carb Supplement For Weight Gain

Nobody wants to eat six cups of rice or potatoes a day while they're trying to gain weight, if we're being honest. It's a lot of food, even if you don't have anything else to eat! So, how do you gain mass and strength without consuming a mountain of food at each meal? You decide to take a carbohydrate supplement.

While there are many low-quality carb supplements on the market, the good news is that there are also numerous high-quality, effective ones that will provide you with the edge you want.  You've come to the perfect place if you're not sure where to begin.

We'll go over everything you need to know about carbs, including why you need them and how they operate in the body, the necessity of carbs for performance and muscle growth, the different possibilities, what to look for in a carb supplement, and where to get the best one.

Carbs Are Everything

Low-carb and keto diets, for example, completely eliminate heavy-duty carb sources like rice, potatoes, yams, and the like. Even within the bodybuilding scene, protein is stacked on top of protein, with carbs taking a back seat.

Listen up: if you're looking to grow muscle and strength, rather than just bulk up, a low-carb or ketogenic diet might not be the best choice. Carbohydrates, when used correctly, can help you improve performance, gain bulk and strength, and even change your metabolism to help you achieve your goals.

What Are Carbohydrates and How Do They Work?

Carbohydrates, together with protein and fat, are one of the body's three primary macromolecules. When metabolized, they provide four calories per gram and are broken down into single units of glucose.

The glucose in your blood is subsequently taken up by your cells and used to make ATP, the body's major source of energy. This ATP is the fuel that drives biological processes.

Carbohydrates are predominantly stored as glycogen in the liver and skeletal muscle when taken in excess, serving as a fast source of energy when incoming glucose is scarce; the liver stores roughly 100g of glycogen, while skeletal muscle stores around 500g.

While glucose is your body's preferred fuel, it can also make ATP from amino acids and lipids.

Carbohydrates are made up of three components in general:

  • dietary fiber
  • Sugar 
  • Starch

The proportion of these three elements determines the food's nutritious content and how useful it will be to your performance and goals.

However, one specific hormone—insulin—is the reason you should be concerned about how carbs are absorbed in the body.

Insulin is a potent anabolic hormone produced when carbohydrates are ingested. Carbs that digest quickly generate abrupt insulin spikes, whereas carbs that digest more slowly have a more subtle effect on insulin levels.

When you're exercising and need to figure out what kind of carb to eat after a workout, knowing this can help.

Carbohydrates and Exercise

Carbohydrates are the body's principal source of energy. Glycogen is the primary energy source when exercise intensity exceeds 70% of maximum oxygen intake. When active muscles' skeletal muscular reserves are spent, you begin to feel fatigued.

Those carb reserves are the main source of energy for high-intensity exercise in particular. However, the amount of energy expended during a training session is determined by the intensity and length of the exercise.

Insulin is a potent anabolic hormone produced when carbohydrates are ingested. Carbohydrates that digest quickly induce rapid insulin spikes, whereas carbs that digest slowly cause slower insulin spikes.

High-intensity interval training (HIIT) and moderate-intensity training, for example, have very different metabolic effects in skeletal muscle. While high-intensity interval training (HIIT) relies on anaerobic pathways, prolonged continuous exercise is predominantly supported by skeletal muscle glycogen.

The fact that only liver glycogen can contribute to the direct release of glucose into the bloodstream when blood glucose is depleted is intriguing; skeletal muscle stores are mostly employed as a substrate for exercise rather than blood glucose maintenance 1.

There's one more thing you should be aware of. Many people believe that taking BCAAs before exercising will suffice if they are on a low-carb diet. Despite the fact that protein turnover rises during exercise and amino acids, particularly branched-chain amino acids, can be oxidized by skeletal muscle, ATP contribution is little.

As a result, when glucose availability is low, amino acid metabolism contributes more 4; if you don't get enough amino acids, your body turns to your muscles, which are a concentrated source of them.

Gaining Weight Quickly and Directly

We'll start with the most fundamental role of carbohydrates in weight increase, which is based on the simple notion that wasted glucose is stored as fat, and fat Equals weight gain.

However, insulin plays a role in this process. When you eat carbohydrates, your body converts them to glucose, which creates a spike in blood sugar.

Because the glucose in your bloodstream has to go somewhere, your pancreas secretes an enzyme called insulin, which causes cells to open up and let glucose in. Both the brain and the muscles love glucose and use it as their primary source of energy.

Insulin induces muscle and liver cells to open and store glucose for later use as glycogen if your cells are well-stocked with glucose and there is still glucose in the bloodstream.

When glucose isn't needed right away for energy or isn't stored in your muscles or liver, it has to go somewhere, because too much glucose can damage cells. Insulin causes fat cells to expand, allowing glucose to enter and be converted to triglycerides before being stored as fat.

There's another way to look at this issue.

Insulin receptors become desensitized to insulin and are less likely to open and let glucose in when they are repeatedly blasted with it.

It creates a vicious cycle in which high blood sugar causes high insulin, which leads cells to become insulin-resistant, which causes high blood sugar, and so on.

However, it's vital to remember that gaining weight as fat can lead to a slew of other health issues and greatly raises the chance of chronic disease development, particularly diabetes, insulin resistance, and metabolic syndrome.

A healthier and safer strategy to gain weight is to use extra calories, as well as the energy provided by carbohydrates, to improve your gym performance. Your weight gain will be far healthier and more successful if you can gain muscle instead of fat.

You're about to learn how carbs can assist you in doing so.

Carbohydrates for Athletic Performance

Carbs will be your friend if you want to improve your performance. Carb replenishment (liver and muscle glycogen) is crucial for both performance and recuperation, especially for athletes and anybody participated in strenuous events.

However, to really comprehend how carbs can improve your performance, you must first comprehend what occurs during a lift:

To lift any weight, whether you're squatting, pressing, or doing a high-intensity circuit, you'll need energy, and that energy comes in the form of adenosine triphosphate (ATP), which is the only substrate that allows muscular contractions.

However, your muscles only store enough ATP to support muscle contraction for around two seconds 4; this is where things get problematic. After that, it either requires another source or the contraction ceases, and your set comes to an end.

Your body breaks down creatine phosphate (CP) to refill these ATP stores, which releases ATP to swiftly restore energy stores; creatine phosphate can also provide energy for only a few seconds of maximal work.

When the creatine phosphate supply runs out, the body resorts to glycolysis, which uses blood glucose and stored glycogen to provide energy. This is when carbs come into play, as your body uses the glycolytic pathway to restore ATP levels during rest times.

The last thing you want to happen during your lifts is to run out of fuel because you didn't eat enough carbohydrates to replenish glycogen levels and continue at ideal training intensity.

Several acute and chronic training studies demonstrate that, while severe carbohydrate restriction has no effect on strength adaptations, eating enough carbs in the days leading up to training may improve maximal strength and strength-endurance performance.

As a result, carbs are not only the foundation for growth, but they also ensure that you can exercise hard from the beginning to the conclusion.

If you want to take it a step further, eating a good number of quick-digesting carbs (30-60 minutes before your workout) will ensure that your blood glucose levels are topped up and ready to use right away.

Carbohydrates for Muscle Gain

When the body doesn't get enough glucose, it turns to non-carbohydrate sources for energy, such as amino acids (muscles) and fat.

It's not ideal if you want to enhance muscle growth to have your amino acid stores depleted in order to supply glucose. To avoid this, we need to eat enough carbohydrates to keep our glycogen stores full and our muscles healthy.

As previously stated, improving performance through proper carbohydrate consumption is likely to result in increased muscle growth in the long run, but what about now?

We'll continue to talk about insulin in place of our previous topic. Insulin promotes the release of insulin, which causes muscle growth from carbs. Insulin stimulates protein synthesis (muscle development) in a few different ways.

Insulin enhances the transport of amino acids and other nutrients from the bloodstream to the muscles, which is necessary for muscular protein synthesis. Insulin attaches to the membrane of muscle cells to activate the cellular processes involved in muscular development.

Insulin is also an anti-catabolic hormone because it keeps cortisol levels in line; cortisol is a catabolic hormone that, when produced in excess, causes muscle tissue to be broken down for energy.

While elevated cortisol is unavoidable during resistance exercise, some of the negative effects can be mitigated by eating high-glycemic carbs that spike insulin levels quickly. Not only that, but high-glycemic carbs consumed before or after an exercise help to restore glycogen stores and promote muscle growth and recuperation.

Carb Supplement For Weight Gain

Carbohydrate Supplements

Food is always the greatest option when it comes to carbohydrate sources. Carb pills are the next best thing when you're in a bind or don't want to eat a huge plate of carbs at every meal.

Typically, you'll notice the following:

Maltodextrin and Dextrose

Two of the most common sugars utilized in post-workout carb supplements are dextrose and maltodextrin.

Maltodextrin is a powder made from corn, rice, potato starch, or wheat that is used in a variety of products. Despite being produced from plants, it is still highly processed and requires cooking and heat stabilization to further break it down and generate a water-soluble, neutral-tasting product.

Maltodextrin is similar to corn syrup solids, however it contains less sugar. It's popular in workout supplements because it has a high glycemic index, which means it quickly raises blood glucose levels and, as a result, insulin levels, assisting in carb replenishment and muscle building.

Acute maltodextrin administration mixed with glutamine 2 hours before exercise may avoid a loss in anaerobic power, according to research.

Maltodextrin, on the other hand, can be harmful to your gut health. Maltodextrin may modify gut bacteria composition in such a way that it enhances disease vulnerability 9; it can limit the growth of beneficial bacteria in the GI tract that are necessary for immune function, according to a 2012 study published in PLoS One.

Dextrose, like maltodextrin, is a high-glycemic sugar derived from corn that aids in the replenishment of your body's tank. Dextrose is quickly absorbed and has the same effect on blood glucose and insulin levels as glucose since it is chemically similar. As a result, your blood sugar and insulin levels skyrocket, increasing nutrition transport into your cells

The structure of these molecules is what sets them distinct. Dextrose is a monosaccharide, whereas maltodextrin is a polysaccharide made up of several connected glucose units. Dextrose causes an almost instantaneous increase in blood glucose and insulin since it does not need to be broken down.

Dextrose and maltodextrin, on the other hand, provide little more than the ability to transfer nutrients to muscles and replace glycogen stores.

Waxy Maize Starch is a type of maize starch that has a wax

Another common carb supplement is waxy maize starch (WMS). Waxy starches are exactly what they sound like: a carbohydrate derived from rice, barley, and corn (maize) that, when examined under a microscope, resembles actual wax.

They have a lot of amylopectin, which is a type of highly branched starch, and a lot of amylose, which is a type of branch starch.

There has been speculation that WMS is more quickly absorbed by the intestine (than dextrose and maltodextrin) and causes an instantaneous surge in blood glucose and insulin because to its high amylopectin content. Studies, on the other hand, reveal that this hypothesis is more of a myth than a fact.

Using the 1-hour glycemic index test, one study evaluated the effects of WMS with maltodextrin, sucrose, and slow starch 12. WMS blood glucose levels were not only lower than maltodextrin, but also lower than the slower carbohydrate sucrose, according to the findings.

When comparing WMS to maltodextrin With a little amount of sucrose and white bread, another study found comparable results. WMS had a blood glucose impact similar to white bread and was significantly lower than the maltodextrin sucrose combination, according to the researchers. WMS had a lower insulin reaction than white bread.

Taken together, the concept of using WMS as a post-workout supplement is sound, but there isn't enough evidence to back it up.

Carb Supplements: What to Look For

With all of this in mind, picking a suitable carb supplement appears to be akin to looking for a needle in a haystack.

Not all supplements are made equal, so understanding what to look for is key to finding one that works for you.But, fortunately for you, we've done the research and compiled a list of what to look for when selecting a carb supplement.

Carbohydrates of High Quality and Quick Absorption

If you want to gain weight from your carb supplement, you'll want to make sure the carb source is high-quality and digests rapidly, which means you'll want to go with a simple carbohydrate.

The sooner blood glucose and insulin increase, and the faster glucose can supply your muscles, the simpler the carbohydrate source.

Avoid carb supplements that contain a lot of fiber, as fiber slows down absorption in the gut, lowering insulin and glucose levels.

Sweeteners and natural flavors

You want to avoid the toxic substances that are commonly found in protein powders and weight gainers in order to retain your health while 'bulking.'

Sucralose, aspartame, artificial colors and dyes, as well as additives and stabilizers, can all have a negative impact on your gut health.

Choose natural sweeteners like coconut sugar, stevia, erythritol, or monk fruit, and always search for spices and other flavors you recognize; avoid goods that say "natural flavors" because there is minimal restriction on what these flavors might be produced from.

Scientifically Validated

At the best of times, the sports nutrition supplement sector may be a little shady. You want to be sure that whatever you're putting into your body is as safe as it is effective, even if there are few rules.

Third-party certifications such as BSCG Certified Drug-Free, Informed-Choice (or Informed-Sport), NSF Certified for Sport, and USP Verified should always be sought.

These labels certify that dietary supplements and their contents, as well as production and storage facilities, adhere to GMP (or comparable) standards, and that the product has been tested for and does not include any of the World Anti-Doping Agency's banned substances (WADA).

The forbidden component issue is less of a concern with carb supplements, but it's always best to take precautions to ensure you're ingesting a clean and healthy product.

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