Does a Low Carb Diet and Heavy Weight Training Work?

If you are trying to lose weight, chances are you are trying to cut down on carbohydrates, since carbohydrates tend to be high in calories.

If you are weight training, you are most likely conscious of your weight and, rather than trying to lose weight, you are probably trying to bulk up.

Just like weight loss and weight training do not seem to mesh, a low carb diet and heavy weight training work do not necessarily go together either.

Carbohydrates are your body’s main source of fuel, which is why you see high performance athletes and other exercise professionals indulge in carbohydrates before working out.

You also may have noticed that after marathons or triathlons there is usually an abundance of carbohydrates such as pizza and pasta for the people who have just finished competing.

Another function of carbohydrates is to repair and rebuild your muscles. This is why carbs are necessary before, during, and after high-intensity exercising or heavy weight training work.

However, the impact of low carb diets and heavy weight training work is still not scientifically or medically conclusive.

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Short-Term Effects of a Low Carb Diet during Heavy Weight Training Work

Although inconclusive, there is reason to believe that a low carb diet during heavy weight training work has a negative impact on your workout. A diet that is low in carbohydrates affects your bone density and puts you at risk of osteoporosis.

One of the benefits of weight training is that it can help strengthen your bones and therefore prevent osteoporosis. Therefore, performing heavy weight training work while consuming a low carb diet is not just contradictory but at opposite ends of your workout goals.

Another contradiction between low carb diets and heavy weight training is that, in low carb diets, the goal is typically weight loss.

However, when you are weight training, you can expect to put weight on, not take it off.

This is because weight training increases muscle mass and muscle weighs more than fat. Although weight training adds to your overall weight, your body fat content will decrease and you will look toned and shapely.

Some studies indicate that low carb diets only have an adverse effect on weight training during the initial phase. It is then considered possible that your body adjusts and balances out to use protein for energy to supplement the loss of carbohydrates.

 Long-Term Effects of a Low Carb Diet During Heavy Weight Training Work

There is no proof that the negative impact of lowered carbs during heavy weight training work subsides after any length of time.

While it is possible, it is more likely that mixing a low carb diet with a heavy weight training workout is not beneficial and can do more harm than good.

Further studies indicate that a low carb diet is even more detrimental to novice weight trainers as their muscles get accustomed to being torn down and needing repair.

The long-term effects of a low carb diet during heavy weight training work are unknown, but a moderate to high carb diet is certainly beneficial.

Balancing Carbs During Heavy Weight Training Work

If you are planning on heavy weight training work then it is a good idea to consider balancing your carbs instead of trying a low carb diet.

Carbohydrates are an important part of your workout plan and should not be drastically reduced, especially if you are new to high impact exercise and heavy weight training work.

While carbs are an important part of your diet and your workout plan, it is important to recognize good carbs from bad carbs. Instead of trying to reduce all carbohydrates, focus instead on eliminating unnecessary carbs and replacing them with whole-grain carbs.

Whole-grain wheat, whole-grain pasta, and whole-grain cereals are all easy ways to get your good carbs without worrying excessively about the carbs you are eating.

Be sure to follow the food pyramid guide for correct carbohydrate serving sizes and modify your diet and nutrition accordingly.

Weight training is a critical aid for building bone mass.

A diet low in carbohydrates may be beneficial for weight loss but it can also increase your risk of bone mineral density loss. Diets low in carbs and high in protein can also cause damage to your kidneys and are not necessarily recommended.

If you choose to opt for a low carb diet and heavy weight training work, you may need to supplement your diet with calcium to help protect your bones.

Frequently Asked Questions (FAQ)

How much protein should I eat?

The American College of Sports Medicine recommends consuming 0.5 to 0.8 grams of protein per pound of bodyweight daily.

Can bodybuilders be vegetarians?

Absolutely! They can be vegans as well.

Do bodybuilders drink alcohol?

Some do. When prepping for a show, most will cut out alcohol consumption. However, in the offseason, some bodybuilders enjoy the occasional happy hour.

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