You NEED your Carbs

WHY ZERO CARBING IS A BAD IDEA

In order to explain to you why you need carbohydrates I first have to talk about Muscle Protein Synthesis.

What is Muscle Protein Synthesis?

The synthesis of protein within the muscle is the method by which muscles are constructed and repaired.

Proteins are the compounds comprised of amino acids and amino acids are the building blocks within the body used for tissue formation.

Catabolism & Anabolism:

Muscle will naturally break down, a process known as "catabolism." The breakdown includes the physical separation of the fibers that comprise the muscle structure. The subsequent repair of the damaged muscle is "anabolism," the building up and the growth of the existing and previously damaged fiber.

Protein synthesis is the mechanism by which the body affects this repair and muscle growth.

When your goal is to grow and maintain your muscle it is very obvious that you would want OPTIMAL Muscle Protein Synthesis to take place.

Why is Exercise important for Protein Synthesis?

The human body synthesizes protein from diet at a rapid rate while the body is growing through adolescence and into young adulthood. The rate at which protein is synthesized slows significantly after age 20.

In an adult the synthesis of muscle protein is also related to how the muscles are being exercised.

Under normal circumstances it is only the ongoing repair and maintenance of existing muscle tissues that may be damaged through the course of daily living that takes place.

The human skeletal muscle will never get larger or stronger through either sedentary activities or the consumption of particular foods or supplements alone!!

Muscular activity is a prerequisite of meaningful muscle development through protein synthesis.

All forms of physical activity will direct specific stress into a muscle but activities that involve explosive and powerfully focused movements (such as weight training) the forces are directed against the muscle and the effect is much more significant opposed to distance running, cycling or sustained intensity cardio work where the stresses are cumulative and at a relatively lower level of intensity.

Under stress the muscle will naturally break down, a process known as "catabolism." The breakdown includes the physical separation of the fibers that comprise the muscle structure. The subsequent repair of the damaged muscle is "anabolism," the building up and the growth of the existing and previously damaged fiber.

Protein synthesis is the mechanism by which the body affects this repair and muscle growth and when the body produces more synthesized protein than it consumes through its catabolic processes, muscle will be developed.

How to ensure Anabolism:

The essential amino acid, leucine, is used as an indicator of the state your body is in.

A positive leucine balance is evidence that this acid is present in the cells, a condition consistent with protein anabolism. As I have told you earlier, amino acids are the building blocks which proteins consist of and leucine is one of those amino acids. Eating protein will then therefore provide you with leucine.

Where do carbs come in?

Researchers have focused very much on the combined effects of protein AND carbohydrate consumption after exercise during the last few years and they have found that a combination of the two has a better effect on protein synthesis than just protein alone.

It appears that eating enough protein so that you consume 2-3g of leucine along with some carbohydrates (20-30g) is an effective way to maximize muscle protein synthesis.

Maintain constant balance:

It is very important to remember that when proteins are consumed along with carbohydrates immediately after exercise, the catabolic process is not stopped within the affected muscles.

The process of protein synthesis is immediately stimulated (given a kick-start).

This leads to the prevention of further protein loss in the muscle.

As the degradation of the muscle due to strenuous exercise will not reach its peak for approximately three days after the exercise that affected the muscle, it is important to continue the ingestion of protein.

The consistent maintaining of balanced nutrition (Protein, Carbs & Fat) is essential to the body's ability to respond on an ongoing basis to the demand for muscle protein synthesis.