Can I cut carbs if I want lean mass? – GOOD SHAPE

Carbohydrates have never been so demonized – and many people have mistakenly come to believe that the best strategy to lose weight is to cut carbohydrates. Others even reduced or zeroed in on the macronutrient, believing that this could result in better muscle definition or lean mass gain. “In sports, there is still a tendency that the beneficial effect of a carbohydrate-rich diet only occurs in long-lasting aerobic exercises. However, adequate carbohydrate intake in anaerobic exercises, such as strength training, acts as an ergogenic associated with muscle hypertrophy and increased performance”, explains the nutritionist. Dr. Marcella Garcez, director and professor at the Brazilian Association of Nutrology (ABRAN). “Carbohydrates make up the most abundant class of macronutrients. In addition to carbohydrates, proteins and fats are also macronutrients. In addition to providing energy, carbohydrates act as structural elements of the cell wall and as signaling agents in the body. They constitute ¾ of the biological world and approximately 80% of humanity’s caloric intake”, contextualizes the doctor.

According to the nutrologist, several studies have observed that the pre-exercise ingestion of meals with low glycemic index carbohydrates reduces carbohydrate oxidation compared with the ingestion of high glycemic index carbohydrates. “According to some studies, the reduction in cortisol levels in response to carbohydrate supplementation in resistance exercise caused an increase in GH (growth hormone). This suggests that an increase in insulin concentration and a decrease in cortisol can result in an increase in GH concentration which can lead to muscle hypertrophy and increased performance by resistance exercise. Scientific trends have shown that carbohydrate supplementation can lead to increased muscle mass,” says the doctor.

That’s why cutting carbs may not be a good strategy, especially for those who work out. “A low-carb diet can have consequences for our body. The main negative effects of carbohydrate restriction is the reduction of performance in physical exercises, causing a feeling of low energy. This alteration can indirectly cause a negative change in the weight loss process, since the individual with low energy ends up being encouraged to stop practicing some physical exercises, leading to a reduction in daily caloric expenditure. In addition to cases with weight regain after using the strategy and difficulty in adherence”, says the doctor.

Some adverse effects, according to Dr. Marcella Garcez, are also seen during nutritional treatment with carbohydrate restriction, such as the appearance of headaches, states of weakness, diarrhea or constipation and muscle cramps. “The poorly monitored carbohydrate restriction was also related to the development of eating disorders, such as: binge eating. Binge eating is multifactorial, but food restriction is one of the factors that alter eating behavior, especially in women,” says the nutrologist.

types of carbohydrates

There are two types of carbohydrates, simple and complex. “Complex carbohydrates are made up of two or more sugar molecules, while simple carbohydrates are made up of two or fewer sugar molecules. All carbohydrates, regardless of the form in which we consume them, be it potato or white sugar, are digested into simple sugars, glucose, before being absorbed in our digestive tract. What changes between them is the speed of absorption. The simple ones are absorbed more quickly, give energy quickly, also called simple sugars are already in their basic form of glucose and can be absorbed very quickly into the bloodstream. Examples: sifted or processed fruit juice, honey, white sugar, refined flour. They are interesting for pre-training, especially when they are ingested up to one hour before physical exercise; in the post-workout, the consumption of this type of carbohydrates, together with a protein source, can be efficient for a quick recovery, as it recovers the glycogen stores. Complex carbs are just more complex because they are made up of larger sugar molecules and dietary fiber, so they take longer to break down in digestion and therefore take longer to reach the bloodstream. Examples: potatoes, brown rice, corn, vegetables, fruits and vegetables. They can also be eaten pre-workout, but they need more time for digestion, so this meal should be eaten at least two hours before the exercise”, explains Dr. Marcella.

daily needs

According to Dr. Marcella, in general, the daily needs are around 6 to 7g per kilo of weight, per day. “In relation to the total caloric value of the diet, approximately 50 to 60% should come from carbohydrates, for an adult and it should not be less than 45% of its total caloric intake”, says the doctor. “For practitioners of exercises, the daily recommendation is around 5 to 8 g of carbohydrate per kg of body weight per day, and can reach 12 g for athletes who practice intense activities for several hours a day. These amounts should be within the range of 45% to 65% of total caloric intake,” she emphasizes.

muscle mass gain

The doctor emphasizes that each person has particularities that interfere with diet planning. “Calorie, protein, carbohydrate and fat needs depend on several factors, such as type and duration of physical activity, frequency, routine, body weight and height, and metabolic, biochemical and comorbidities. To gain muscle mass, it is necessary to consume proteins of high biological value, of animal origin such as eggs, lean meats, dairy products and vegetable proteins such as legumes such as beans, peas, lentils, chickpeas and soy. The menu can range from approximately 2,000 kcal to much larger amounts, depending on the basal metabolic rate, as each body has different needs,” says the doctor. The expert explains the function of each macronutrient in the process:

Proteins – “To ensure muscle mass gain, it is essential to maintain an adequate intake of this macronutrient. The best choices are lean proteins such as egg whites, lean beef and chicken breast,” he says.

Carbohydrates – “It is a very important macronutrient for those who want to gain muscle mass, as they provide energy, and the best options are those with a lower glycemic index such as vegetables, legumes, tubers such as cassava and sweet potatoes, whole grains such as oats, brown rice and whole wheat, red and citric fruits”, he explains.

Fats – “Essential fatty acids, particularly omega 3, are extremely important, as in addition to antioxidant activities, they help in the production of anabolic hormones. Good sources of omega 3 are cold water fish, walnuts, chia, flaxseed, leafy greens and seaweed. Another fatty acid that brings benefits is the omega-9 present in olive oil, avocado, açaí and peanuts”, highlights Dr. Marcella.

Finally, the doctor points out that not only at night, but on rest days are essential for gaining muscle mass, as it is during sleep and rest days that the body repairs muscle fibers injured during training, regulated for the synthesis of hormones and adequate supply of nutrients.