body’s preferred source of energy, bound in the muscle as glycogen explaining the muscle-fullness you got the other day after eating few beagles. Carbohydrates have got a bad name for themselves as having too many of them too often leads to elevated insulin levels. This storage hormone stops fat oxidation and packs both the muscle and fat cells with whatever you ate. It’s a double edged sword – used wisely carbohydrate consumption leads to epic muscle growth, used not-so-wisely leads to epic fatness.



Nevertheless carbs are a must if you want to gain muscle! If you put on fat easily you should have most of your carbs around your workout, as at that time their uptake by muscles is greatly enhanced. It may also be a good idea, not to mix fats with simple carbs (sugars) in one meal, as the rapid insulin spike may promote the fat storage. However, if you’re a typical hard gainer, your life will be a breeze with carbs and fats in every meal.



Carbohydrate intake is highly individual and can range anywhere from 2g to 6g (or more) per kg of body weight, thus it’s something you will need to experiment with. It’s quite easy to get carbohydrates from solid food; however powdered carbohydrate supplement post-workout may be beneficial in maximising the insulin response due to quicker digestion and absorption. Dextrose or more digestive-friendly Waxy Maize will do the job without ruining your wallet.



Good sources of carbohydrates: rice, potatoes, pasta, wholegrain breads.