1

votes

Carb loading to target specific muscle groups?

Answered on August 19, 2014
Created January 17, 2011 at 1:58 PM

I'm debating experimenting with carb loading post work out to grow certain muscles (mainly my glutes). I was thinking of only eating carbs post work out on the days that I squat and deadlift. Currently, my diet is pretty low carb Paleo. Think it will work? Advice?

F6c1df7d5699661bd1f0d6d0a6c17fc6

on January 17, 2011
at 05:38 PM

Stephen, I've never heard this before, but am very interested. Do you have any articles that discuss this?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 17, 2011
at 03:54 PM

agreed. i was sensing perhaps a bit of the fear-of-size that i have heard from many women regarding weight training in the OP. i was just kind of trying to allay that, if it were there. I just like to see women getting stronger, and working out, and i think a lot may not engage in weight training due to a fear of overgrowth.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:53 PM

make sure to do a little hip flexor work as well, lunges/etc. otherwise youll end up with a really strong butt and legs that cant perform athletically because your hips are falling behind.

9e9f1bd3f3b4b56f696203c7b4f2b93d

(10)

on January 17, 2011
at 03:48 PM

Thanks for all of the help. I'll try it out later on tonight.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:24 PM

dont do just carbs. use Protein too, the glycogen being shuttled will take protein with it. you **need the protein**, the glycogen speeds things up.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:22 PM

no one is implying linear matching of strength and size. but with one always comes the other to some degree. Neither happens without exercise and fuel. and nothing has been shown more effective, conventional or not than Meals timed to Workouts. N=1, studies, and even the Bodybuilding meatheads.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:10 PM

cyclic calories. eat low carb and light on non workout days, and make sure that workout is HEAVY.(again relative to YOU).

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:08 PM

yes I would. obviously as a smaller woman, you wont be eating my portions, feast is a relative term. Whatever muscles you're working hard, are the muscles that the fuel will preferentiate to.

9e9f1bd3f3b4b56f696203c7b4f2b93d

(10)

on January 17, 2011
at 03:00 PM

Thanks- I'll give glute bridges a try...I've done them in the past, but never to add mass. I'm a pretty lean young woman, and am trying to keep it that way. I'm worried that a huge feast post workout will add mass in areas that I'm trying to keep small. I'm really only trying to add size to the glutes- would you still recommend the same sort of post workout eating?

  • 9e9f1bd3f3b4b56f696203c7b4f2b93d

    asked by

    (10)
  • Views
    2.1K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

2
4b97e3bb2ee4a9588783f5d56d687da1

on January 17, 2011
at 02:47 PM

I can only attest to my personal experience with it.

Low Carb Paleo on off days.

with Large Portions of Meat and a Potato or 2 Feasting after High Intensity workouts. Ive put on almost 30lbs now while maintaining my abs.

2 workouts a week.

I always train fasted.

1-2 meals on non workout days, 1 monster feast on workout day.

If you want to grow Glutes, check out Hip and Glute Bridges with weights, added some height to my hop.

some good Glute articles over on T-Nation.

http://www.t-nation.com/free_online_article/sports_body_training_performance/advanced_glute_training

Katie Cole: carb-loading-to-target-specific-muscle-groups?

as you can see, even with weights, you're not going to get all gross bulky.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:53 PM

make sure to do a little hip flexor work as well, lunges/etc. otherwise youll end up with a really strong butt and legs that cant perform athletically because your hips are falling behind.

9e9f1bd3f3b4b56f696203c7b4f2b93d

(10)

on January 17, 2011
at 03:48 PM

Thanks for all of the help. I'll try it out later on tonight.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:10 PM

cyclic calories. eat low carb and light on non workout days, and make sure that workout is HEAVY.(again relative to YOU).

9e9f1bd3f3b4b56f696203c7b4f2b93d

(10)

on January 17, 2011
at 03:00 PM

Thanks- I'll give glute bridges a try...I've done them in the past, but never to add mass. I'm a pretty lean young woman, and am trying to keep it that way. I'm worried that a huge feast post workout will add mass in areas that I'm trying to keep small. I'm really only trying to add size to the glutes- would you still recommend the same sort of post workout eating?

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:08 PM

yes I would. obviously as a smaller woman, you wont be eating my portions, feast is a relative term. Whatever muscles you're working hard, are the muscles that the fuel will preferentiate to.

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 17, 2011
at 03:14 PM

No i don't think that anything you eat will directly enhance the size of select muscle groups.

I think that whatever muscles you damage (in a good way i think we all understand here) in the workout are going to grow back stronger, and most likely slightly larger. Not necessarily larger though. Two issues:

  1. actual strength, or ability you might say, of the muscle;

  2. what is called hypertrophy, or size of the muscle

Understand that, depending upon your current level of strength of course, you can challenge and damage and regrow your muscles to a rather large extent without necessarily having them grow back physically larger. They will most definitely grow back stronger, but the size is not going to grow in the same linear way that the strength/ability of the muscle will.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 17, 2011
at 03:22 PM

no one is implying linear matching of strength and size. but with one always comes the other to some degree. Neither happens without exercise and fuel. and nothing has been shown more effective, conventional or not than Meals timed to Workouts. N=1, studies, and even the Bodybuilding meatheads.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 17, 2011
at 03:54 PM

agreed. i was sensing perhaps a bit of the fear-of-size that i have heard from many women regarding weight training in the OP. i was just kind of trying to allay that, if it were there. I just like to see women getting stronger, and working out, and i think a lot may not engage in weight training due to a fear of overgrowth.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 18, 2011
at 06:54 AM

I don't think you'd do carb loading just for glutes alone. You'd do it when you do the whole body exercises.

0
5de2fffda92c0bf2be7ede10cad55546

(1781)

on January 18, 2011
at 04:24 AM

I think the "carb loading" idea is slowly phasing out. Dr. Mauro Dipasquale (no slouch in training people) has an interesting post HERE The reasoning is that Human Growth Hormone is elevated during training but the moment insulin comes along production is stopped. I don't know about you but I'd rather have HGH high for as long as possible. Like Stephan said above, carbs don't contribute to muscle, protein does.

Quote> The usual advice is that carbs, with some protein thrown in, are a necessary part of post exercise nutrition regardless of diet that you're following, including a low carb diet.9,10 However, that's not true. In fact the use of carbs post training can be counter productive and eliminating post training carbs can have added anabolic and fat burning effects. Endquote

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!