Most people think they need to cut carbs and calories on
their days off. They're wrong. Here's why.
Ask people what they do for nutrition during their off days
and most will tell you they lower calorie or carb intake. It's a common
recommendation, but it's wrong.
People think that since they won't be training and burning
as much fuel, they shouldn't consume the same amount of carbs or else they'll
risk gaining fat. If your goal is STRICTLY fat loss there may be some value to
this. But if you're looking to build as much muscle and strength as possible,
you should see your off days as days where you're trying to do everything you
can to maximize growth and performance, not days where you don't do anything.
Think of your time off as an investment.
With this in mind, what should you do nutrition-wise? Cut
carbs and calories, leaving you with muscles that aren't fully replenished with
glycogen, leaving you unable to take advantage of the anabolic properties of
insulin? No! Do the opposite.
Accelerate Rest Day Gains
Off days are growth days. And insulin is the most anabolic
hormone in the body. It shuts down catabolism (protein breakdown or muscle
wasting) and ramps up anabolism – protein synthesis or building muscle. It also
activates mTor which triggers muscle growth and increases glucose storage
inside the muscles. Muscles being full of glycogen is itself anabolic. As a
bonus, a fuller muscle is a stronger muscle.
If your goal is maximum muscle growth and strength gains,
it's important to consume plenty of quality carbs and protein during those off
days. See each rest day as the only day in the week where the body is allowed
to build muscle. And if that's the case, what would you do on that day to make
sure that you get every possible ounce of muscle growth? Certainly not lower
your calorie or carb intake!
At the very least, keep calorie and carb intakes the same or
increase them a bit. I'd also increase protein intake slightly to take
advantage of the more anabolic state. Mag-10® pulsing would be perfect for
this. I simply add three servings or "pulses" to my regular protein
intake on off days.
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