Why do we need to eat so much rice to gain muscle

During muscle building, it is necessary to eat more carbohydrates such as rice, mainly to provide sufficient energy to support training and muscle synthesis. Carbohydrates are an important source of nutrition for muscle building, mainly providing training energy, promoting insulin secretion, supplementing muscle glycogen, maintaining metabolic balance, and preventing muscle breakdown.

1. Provide Training Energy

High intensity strength training requires a lot of energy support, and carbohydrates such as rice can be quickly broken down into glucose, providing instant energy for muscle contraction. Lack of sufficient carbohydrates can lead to decreased training performance and affect muscle building effectiveness. Each gram of carbon water can provide about 4 kilocalories of heat, making it the most cost-effective energy source.

2. Promoting insulin secretion

Carbohydrate intake stimulates insulin secretion, a hormone with potent synthetic metabolism that promotes the entry of amino acids into muscle cells and accelerates protein synthesis. Moderate intake of high GI carbohydrates combined with protein after training can maximize muscle repair and growth efficiency.

3. Supplementing muscle glycogen

Glycogen in muscles is the main fuel for strength training, with approximately 15 grams of glycogen stored per kilogram of muscle. Heavy weight training consumes a large amount of muscle glycogen. Timely supplementation of carbohydrates such as rice can quickly restore glycogen reserves and prepare for the next training session, avoiding muscle breakdown caused by insufficient energy.

4. Maintain metabolic balance

When carbon and water intake is insufficient, the body will break down muscle protein through gluconeogenesis to provide energy. Adequate intake of carbohydrates can maintain positive nitrogen balance and protect muscle tissue from decomposition. At the same time, carbon water can save protein, allowing more protein intake to be used for muscle synthesis rather than energy supply.

5. Preventing muscle breakdown

A low-carbon water diet can lead to an increase in cortisol levels, a hormone that promotes muscle breakdown. Moderate carbohydrates can inhibit cortisol secretion and create a hormone environment conducive to muscle synthesis. Especially timely supplementation of carbohydrates after training can quickly terminate the state of catabolism. The recommended carbon and water intake during the muscle building period is usually 4-6 grams per kilogram of body weight, which can be adjusted according to the training intensity. Suggest choosing low GI carbohydrates such as brown rice and oats, paired with high-quality protein and healthy fats. Before and after training is a critical period for supplementing carbohydrates, and priority can be given to consuming most of the carbohydrates throughout the day. At the same time, attention should be paid to monitoring changes in body fat to avoid fat accumulation caused by excessive carbohydrates. A reasonable carbon water cycle strategy can help balance muscle building and fat control goals.