There is no doubt that low carb dieting has a place in bodybuilding, especially when you are attempting to achieve a competition-winning physique. Carbohydrates are an essential nutrient and the primary source of fuel for our bodies, so cutting them completely from your diet may not be the healthiest way to reach your goal.
Low Carb Philosophy
The low-carb philosophy prescribes eating very few carbohydrates, our bodies preferred source of fuel, forcing the body to burn fat. The low-carb approach keeps insulin low, decreasing fat storage. Many consider low carbohydrate dieting to be an essential part of the bodybuilding lifestyle, particularly during the pre-contest period. Bodybuilders focus their training and nutrition to achieve body fat levels below 5 percent for maximum muscularity, razor-sharp cuts and muscle clarity and definition. However, there are some downsides to low carbohydrate dieting.
Carbohydrates as Fuel
Cutting carbs from the diet can lead to a lack of energy and stamina, depriving muscles of glycogen, making them appear flat. David Zinczenko explains in "The Abs Diet" that carbohydrates are an essential nutrient, so limiting them can cause weight loss in the short term. However, for bodybuilders, low carb dieting for long periods can be analogous to trying to drive cross-country on an empty tank of gas.
Muscle Building
Your metabolism affects the amount of carbs needed to gain muscle. Bodybuilders must experiment with carb amounts to determine their optimal intake. However even on "cutting" diets you should take in at least 30 to 60 g of carbohydrates post-workout. Since carbohydrates spare muscle tissue, low-carb dieting can lead to significant muscle loss. Here again, the trick is to eat the right amount of carbs to preserve muscle, yet not so much that low body fat levels are impossible to maintain.
Carbohydrate Intake
Fitness experts Jonathan Lawson and Steve Holman explain in their book "Xtreme Lean" that moderate carbohydrate consumption is best. Traditional low-carb diets call for 50 g of carbs per day for five days, followed by 100 to 200 g of carbs a day for two days.. Holman and Lawson never restrict their daily carbohydrates below 150 g per day. They recommend carbohydrate stacking--splitting daily carbohydrates between pre- and post-workout meals, enabling your body to fuel high-intensity workouts and replace muscle glycogen without storing body fat.
Competition Diets
Sometimes low-carbohydrate diets are necessary for bodybuilders to achieve competition physiques. In these circumstances, medium-chain triglycerides or MCT oils can help spare muscle and increase fat-burning. According to "Natural Anabolics," branch chain amino acids--L-leucine, L-isoleucine and L-valine--can help fuel workouts and spare muscle. Low carbohydrate dieting has its place in bodybuilding. However, always take in the highest amount of carbohydrates allowed by your metabolism to achieve your peak level of conditioning.
References
- The Abs Diet, David Zinczenko, Rodale, 2004
- Xtreme Lean, Jonathan Lawson and Steve Holman, Ironman Publishing, 2008
- Natural Anabolics, Jerry Brainum, Imronan Publishing, 2008
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