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Akira
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Starchy vs. Fibrous Carbohydrates
Many bodybuilders think that complex carbs are more or less all the same. The issue is a little more complex then that, however. Let the truth be known: all complex carbohydrates are not created equal. Starchy carbs are entirely different from fibrous carbs. On of them you eat for size, the other you eat for cuts.
All complex carbohydrates are composed of carbon, hydrogen, and oxygen, but the size of the molecules and the ways in which the atoms are joined differ from one specific carbohydrate to another. That?s why there?s such a wide variety of carbs for us to eat.
Complex carbohydrates (also known as polysaccharides) are large sugar complexes that contain repeating sequences of simple sugars (or chains of monosaccharides). The most familiar of these is starch, a massively built carbohydrate that actually contains two components, amylase and amylopectin. These two components are distributed throughout the structure of plants in the form of granules, and that mixture is simply referred to as starch.
Fibrous carbohydrates (also known as cellulose) are also polysaccharides like starch. However, the distinct difference between cellulose and starch is in the way the glucose units are linked. This difference gives the two polysaccharides their unique characteristics. The linkage found in fibrous carbs is called a beta linkage, while the type found in starch carbs in an alpha-linkage.
Starch is hydrolyzed in the mouth by an enzyme called amylase, which slips between the glucose bonds and disintegrates the starch into smaller units. However, since the glucose bonds of the fibrous carbs are linked at a slightly different angle, the amylase cannot fit between them to break down the glucose molecules. This means that we are unable to absorb the food energy that is locked inside the fibrous carbohydrates.
Ever notice how you can chew on a toothpick for an hour and all it does is shred down in size, but the wood will not change? That?s because the wood is cellulose. But stick a small potato in your mouth, and it will completely vanish within a few minutes because its starch. Are you getting the picture of the differences between fibrous and starch? Those fibrous carbohydrates can be hydrolyzed by a specific enzyme, but that enzyme is produced only by certain bacteria. It is precisely for this reason that you cannot group complex carbohydrates together ? we can digest starchy carbs, but not the fibrous ones.
Does this mean that cellulose is basically a useless food? The answer is yes and no. The fact that it?s useless is very useful to us. Cellulose carbs (collectively known as dietary fiber) tend to collect water and lend bulk to the intestinal contents, thereby stimulating the peristaltic movements of the digestive tract. In basic terms, fiber helps food to plow through your plumbing. It also reduces the passage time through the bowel. For a constantly eating bodybuilder/power lifter that?s very important.
Protein is a complex structure that takes a while to break down. When you pile down the steaks, chicken and fish, your body needs the protein, but you don?t want them sticking around on your insides. That?s where fibrous carbs come into play. Acting as nature?s body brush, they keep the traffic moving along and thereby prevent that protein from putrefying. Therefore, fibrous carbs do make a significant impact on your insides, even though they do not actually provide nutrients to the body.
Fibrous carbs also make a significant impact on your body. Fibrous carbs are fantastic foods for getting you sliced! The reason is obvious: since we cannot digest the cellulose into smaller glucose units, the caloric density of fibrous carbs will be much lower then that of starchy carbs.
This difference between these complex carbs forms the basis of this blueprint for getting sliced. Here?s what you do:
? Gradually replace your intake of starchy carbs with fibrous carbs. The complex-carbohydrate portions of your meals should be as follows: breakfast consists entirely of starchy carbs, lunch should have 50-50 ratio of starchy to fibrous, and your last meal is completely fibrous.
? While you are reducing your dietary intake of starchy carbs, gradually increase your intake of high-quality protein. This protein increase should occur at every meal throughout the day.
? Cut back from six meals per day to four or five. Try five at first, and if you notice it does not seem to make an appreciable change in your physique, then cut down to four.
? Increase your level of aerobic activity.
? Increase the use of various ergogenic aids (ALCAR, FRAC, RALA, Amino Acids) during this period. By way of trial and error, find out what works for you in producing better stamina, strength, and recuperation.
? While you are reducing your dietary intake of starchy carbs, gradually increase your intake of high-quality protein. This protein increase should occur at every meal throughout the day.
? Cut back from six meals per day to four or five. Try five at first, and if you notice it does not seem to make an appreciable change in your physique, then cut down to four.
? Increase your level of aerobic activity.
? Increase the use of various ergogenic aids (ALCAR, FRAC, RALA, Amino Acids) during this period. By way of trial and error, find out what works for you in producing better stamina, strength, and recuperation.
Your goal is to loose a maximum of 1.5-2 pounds per week. Follow these guidelines until you reach your desired weight or cosmetic appearance. If you reach a plateau where your body weights starts to stabilize, simply change any one or all of these three variables:
? Increase the duration and/or frequency of your aerobic training sessions.
? Decrease further your intake of starchy carbs, and increase fibrous carbs accordingly.
? Do not eat past a point five hours before bedtime, and decrease the portions in you last meal of the day.
? Decrease further your intake of starchy carbs, and increase fibrous carbs accordingly.
? Do not eat past a point five hours before bedtime, and decrease the portions in you last meal of the day.
At no point is it advised that you cut out carbohydrates completely. For fats to be used as a source of energy in the body, some carbs must be present. Fat burns in the flame of carbohydrates. If you attempt to go on zero carbs for a few days, ketones start to pileup in your system. This produces a condition called ketosis or acidosis. When this occurs, you?ll lose muscle mass at a heartbreaking rate, and your full-muscle belly will turn as flat as a pancake. Even as little as 50 grams of carbohydrates per day prevent ketosis from occurring. This is where those cellulose carbs can have a muscle-sparing as well as antiketogenic effect that?s truly valuable for your diet mission. Also note that the fact if any energy deficiency exists in your body and carbs are absent, protein will be used as an energy source. Conversely, when the carbs are marching in like a conveyor belt, the body will always use those carbohydrates as the first source of energy, sparing protein from catabolism.
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Reference: Bill Reynolds 1991 book ?SLICED?
