Carbohydrates are one of the three macronutrients. The other two being protein and fat. These are called "macro" because they are needed in abundant amounts for the body to carry on its daily functions properly. When it comes to weight lifting and toning muscle, the main source of fuel that is being used is carbohydrates. When they are consumed, they are either used for energy immediately, they are stored in the muscles and used for energy later or they are converted to fat. When you following a low-carb diet, there are several steps you can follow to tone your muscles.
Step 1
Do not eliminate carbs altogether. Being that they are an important nutrient for building muscle, the idea on a low carb diet is to eat just enough carbs to get you through your workouts and daily activities. If you do not have enough carbs, you will have no energy and your muscles will appear flat.
Step 2
Keep your muscles well nourished. Protein is the building block of muscle. It helps speed recoveries, it helps with the rebuilding process and it also keeps your muscles from wasting away. Make sure to consume high-quality protein in your diet such as chicken breasts, lean meats, low-fat dairy and fish. According to the International Society of Sports Nutrition, "exercising individuals should consume 1.4 to 2g of protein per kilogram of body weight a day." Divide your weight in pounds by 2.2 to convert it to kilograms.
Step 3
Drink plenty of water. When you go on a low-carb diet, it is important to get enough hydration in your body. Stored carbohydrates called "glycogen," are water carriers in the body. When your carb intake is lower, your urine output increases and you run the risk of getting dehydrated. The Institute of Medicine recommends that women get 2.7 total liters of water a day and men get 3.7 liters a day.
Step 4
Keep the calories clean. If you are going to keep the carbs low, it is important to eat the right kinds. Make sure they are loaded with fiber, vitamins and minerals. Examples of these would be oat bran, wheat bran, fruits that are low in sugar, vegetables that are not high in starch, yogurt and high fiber cereals.
Step 5
Have a post-workout shake. By far the most important meal of the day is the one right after your workout. It is at this time that your muscle fibers have been damaged and your glycogen storage has been depleted. To put necessary nutrients back in your body and kick-start the recovery process, have a shake made with whey protein. Whey is a good choice because of its high availability factor in the digestive system. Put two scoops in a shaker cup, throw in 6 oz. of grape juice and 4 oz. of water. Shake it up and drink it as soon as you are finished your workout. This is high in protein and it has just enough carbs to replace what you lost during your workout.
Things You'll Need
- Shaker cup
- Whey protein powder
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