In order for muscles to grow, it is necessary to train hard, and carbohydrates provide energy for strong training.

Complex carbohydrates that provide long-lasting energy are the best for athletes who train. Excellent sources of complex carbohydrates are brown rice, buckwheat, sweet potatoes, brown dough, barley, oats and oatmeal, quinoa, amaranth, couscous, millet, polenta, rye bread. Of course, if these foods are grown naturally, they are even better without pesticides.

Foods that athletes should avoid are chocolates, candy, carbonated drinks, biscuits, French fries, white bread and white dough because they contain simple sugars. Simple sugar reaches the blood quickly after eating, raising the blood sugar level. An elevated blood sugar level leads to an increased secretion of insulin, which reduces the elevated blood sugar level, it becomes low again and the feeling of hunger appears again. And when we are hungry, we have to eat again and again.

Increased consumption of simple sugars leads to rapid weight gain, lethargy and fatigue.

Simple sugars still have their application in the diet of athletes, and that is in the meal immediately after training. It is recommended to consume whey protein and dextrose immediately after training in a ratio of 1:2. So, for example, you take 40g of whey protein and 80g of dextrose mixed in 3 deciliter of water. A meal immediately after training will replace glycogen stores used up during training, and whey protein will provide material for the regeneration and growth of muscle tissue.

In the meal before training (about one hour before training), I recommend combining fast and slow proteins with fast and slow carbohydrates. You can consume 20g of milk egg protein powder (slow protein) and 20g of whey protein (fast protein), with 40g of dextrose (fast carbohydrate) and 40g of maltodextrin (slow carbohydrate).

Carbohydrates are a food item that is usually cut back when bodybuilders want to lose weight. In order to lose weight, it is necessary to reduce the intake of calories. We reduce the intake of calories by reducing the intake of carbohydrates by 30-50%. With reduced carbohydrate intake, we increase cardio training and monitor how much weight we lose. It is recommended to lose half to one kilogram per week depending on the height of the exerciser. If we lose more, we slightly increase the intake of carbohydrates. If we lose less, we reduce our intake of carbohydrates more.

When training for mass, the intake of carbohydrates is about 50%, protein 30%, and fat 20%.

 During weight loss training, around 40% carbohydrates, 40% protein and 20% fat are consumed. There are also stronger diets when carbohydrates are radically reduced, so for example only 100g of carbohydrates and 300g of protein are taken in the daily intake. Carbohydrates are distributed in two meals, with breakfast and in the meal immediately after training, while the other meals are without carbohydrates.

As you can see, a good selection of quality foods and the correct proportions of carbohydrate intake make a significant contribution to achieving the athlete’s form and achieving the set training goals.