primalmaxer
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TODAY I WILL SHOW YOU WHAT CARBOHYDRATES ARE AND BUILD A DEEPER KNOWLEDGE AS OF WHY CARBOHYDRATES ARE ESSENTIAL FOR GYMMAXXING
(YES I KNOW THIS THREAD IS WATER ASF MAINLY WRITTEN FOR GREYS TO HELP THEM GET A BETTER UNDERSTANDING OF DIETRY NEEDS)
different types of carbs
(YES I KNOW THIS THREAD IS WATER ASF MAINLY WRITTEN FOR GREYS TO HELP THEM GET A BETTER UNDERSTANDING OF DIETRY NEEDS)
Carbohydrates are macronutrients used by our bodys as the main source of fuel by releasing glucose upon consumption (we will explain glucose and how it works later but for now lets get a brief understanding of carbs in general)
- fast releasing carbs these are usually high in glucose, fructose or sucrose for example:
- sugar,white bread,candy
- these items are all high in glucose and low in fiber meaning quicker digestion but at the cost of rapid glucose spikes which are often followed by energy crashes
- hence why you most of the time feel shit after eating lots of candy or highly processed food ect.
-
- slow releasing carbs,these are usually high in fiber meaning slower digestion,steadier glucose levels, heres some examples:
- brown rice,pasta, bread and oats as i just mentioned these carbs will give you steady consistent energy levels.
- Glucose what it is and how it works:
- when we consume carbohydrates our body uses enzymes(mainly found in our pancreas and saliva) to break down the starch into individual sugar molecules(mainly glucose), once glucose is in our blood stream our pancreas releases insulin to allow free glucose to be absorbed into our cells.
- Glucose is then either: used immediately for energy, stored as gylcogen, or converted to fat if you were a greedy bastard and ate too much carbs.
- Gylcogen what it is and how it works
- when we have excess glucose in our system our liver and muscles will take some of that glucose and store it as glycogen for later fuel think of it like a dam. (this process is called glycogenesis)when this said glycogen is needed for energy again our pancreas will produce glucagon and epinephrine, which will allow the glycogen to be converted back into glucose and placed back into your blood stream. this process is called
glycogenolysis.
.
- ok now we have a decent understanding of glucose glycogen glucagon and carbohydrates in general lets dive deeper into exactly what their fueling
- Fast Twitch muscle fibers(type ll)
- fast twitch muscle fiber (type ll) are skeletal muscles that help with power performance for short periods of time.(sprinting jumping weight lifting)
- Slow Twitch Muscle Fibers (type l)
- slow twitch muscle fibers (type l) are skeletal muscles used for everyday activities.
- The difference between the two
slow twitch muscle fibers (typel)have alot more endurance and are used for everyday experiences like sitting down, swimming,walking and jogging they also use oxygen(we will dive deeper into this later) as fuel whereas
fast twitch muscle fibers(typell)have a lot less endurance around 30 seconds and are used for explosive activities like weight lifting jumping
they also use lactic acid,glucose and carbohydrates as fuel. - fueling your muscles.
- slow twitch muscle fibers type( l) are fuelled by a process called aerobic respiration(im going to keep this short and simple) essentially there is a protein found in red blood cells called hemoglobin that transports oxygen from the lungs to the bodys tissues via bloodstream,and within slow twitch muscle fiber type( l) there is a protein called myoglobin, this niggas role is to accept oxygen from hemoglobin store it transfer it to the mitochondria then the mitochondria begins aerobic respiration which essentially fuels your slow twitch muscle fibers. But with fast twitch muscle fibers its different they rely heavily on phosphocreatine and anaerobic glycolysis, producing lactate as a by-product.
- Summary
- throughout this thread we have discussed carbs how they work and how they function, fast twitch muscle fibers,slowtwitch muscle fibers how they work and function, and now for why carbs are crucial for gym progress and optimal lifting the average person when going to the gym uses 50 percent slow twitch and 50 percent fast twitch depending on what excersizes you partake in:fast twitch muscel fibers are fuelled by phospho creatine and anaerobic gylcolysis(Anaerobic glycolysis is the process where the body breaks down glucose for fast energy without using oxygen) even tho phosphocreatine doesn't use glucose directly glycolysis does and its essential for repeated efforts and requires muscle gylcogen(low glycogen=reduced power stability). keto diet is not optimal for gym it has clear other benefits tho like fat loss while maintaining muscle mass(but thats for another time) when on a keto diet muscle glycogen stays chronically low which means reduced power stability, glycolytic enzyme activity decreases making anaerobic glycolysis harder and less efficient, studies consistently show fat oxidation going up,peak power going down or remaining level, and repeated high intensity performance going down here is a study that backs this https://pubmed.ncbi.nlm.nih.gov/29619799/ a low carb diet 90-150g is better than keto as you still have some glycogen maintained, fast twitch performance can be adequate but still inferior to a high carb diet when it comes to volume,repeated ability and hypertrophy stimulus,here are some studies to back all of my claims that high carb is superior:https://pubmed.ncbi.nlm.nih.gov/37057671/ https://pubmed.ncbi.nlm.nih.gov/39203899/ https://pubmed.ncbi.nlm.nih.gov/35276780/
| Diet Type | Fast-Twitch Power | Repeated Efforts | Best For |
|---|---|---|---|
| Keto |  limited |  reduced | Short maximal lifts |
| Low-carb | moderate | variable | Lean strength |
| Moderate/high-carb |  optimal | optimal | Power, speed, hypertrophy |
First long thread apologies in advance about the shitty formatting, also have no clue how to get rid of those numbers on the left if someone could help me out would be mirin.
@Clavicular @androgenic @dragomaxxer
