A Case for Carbohydrates and Strength
Into strength training? Then you may know about the importance of protein for your muscles. But you may be less aware of the role that carbohydrates play when it comes to total body fitness. Carbohydrates are to your body what sunlight is to a solar panel. They are energy for hard-working muscles. Carbohydrates take on the form of glucose, which is stored as glycogen…
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Probably the Toughest Event on the Planet
Tough Mudder events are hardcore 10-12
mile obstacle courses designed by British
Special Forces to test your all
around strength, stamina,
mental grit, and camaraderie.
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The right nutrition is key to accomplishing your goals. BUILDER’s can help by providing
protein to build and repair muscle, carbohydrates for sustained
energy, and
ingredients that serve a purpose.
Vitamins and Minerals
Vitamins and minerals serve many roles in the body. Many are essential for protein and energy metabolism to occur while others play a key role in the body’s ability to recover from physical stress such as injury or even surgery. To help you meet your daily requirements, BUILDER’s is fortified with a carefully considered blend of vitamins and minerals functioning in 3 key areas of muscle health and total body fitness:
- Involved in energy metabolism and delivery to muscles
- Involved in protein metabolism
- Involved in recovery from physical stress
If your Body can’t use it, Neither Will We
Sometimes what’s NOT in your food is as important as what is. BUILDER’s never contains the following ingredients, because they don’t contribute to muscle health:
- No partially hydrogenated oil, which is the source of trans
- No artificial sweeteners, that provide zero energy
- No sugar alcohols, that can give you a sour stomach
- No artificial flavors, contrived from non-food chemicals
- No ingredients sourced from genetically engineered materials
To learn more about the ingredients in BUILDER’s, visit our
ingredient glossary.
Workouts won’t do much for you without the right type and amount of protein, to build and repair muscle. Even timing plays a crucial role. Here are a few quick tips to help you get the most out of your workouts.
How Much?
Your body needs protein all the time, but after workouts it needs even more. Depending on your weight and activity, your total daily protein needs could range from
70-200g per day. After an intense workout, a boost of 10-35g of protein will boost and speed muscle recovery. BUILDER's contains 20g of protein in each bar, just the right amount to kick start ‘repair mode’.
What Type?
There are ten essential amino acids required by the body, and proteins that contain all ten are considered “complete”. Complete proteins vary in the level of amino acids they provide which is why it is important to consume a variety of protein sources each day. BUILDER’s provides complete protein from soy, the only non-animal protein containing all of the essential amino acids.
When?
Your body is always breaking down muscle which is why you need to eat protein-rich foods throughout the day. Exercise causes muscle to break down even faster so the most important time to eat protein is within 30 minutes of completing a workout. The right timing can help muscles recover quicker when you’ve pushed them to their limits.
Carbohydrates translate to energy. Whether it's your first
set or your last, carbohydrate–based energy is what helps
get you through. Carbohydrates break down into glucose,
which is the main source of fuel for your moving muscles,
and your brain. Sugar, grains, and starch are sources of
carbohydrate that deliver sustained energy to
working muscles.
Post-workout, eating carbohydrates and protein together is the ultimate 1-2 punch for total body recovery. The carbohydrates replenish your energy stores and the protein helps rebuild muscle tissue. BUILDER’s contains an adequate carbohydrate source to promote muscle movement and replenish muscles post-workout. Watch out for protein bars that contain artificial sweeteners that provide zero energy or claim ‘low carb’ as they may not provide the energy needed to get through your workout and activate the protein needed to build and repair muscle.
INGREDIENTS GLOSSARY
Ingredients
B vitamins
A group of vitamins (also known as thiamin, riboflavin, niacin, pantothenic acid, pyridoxine hydrochloride, folic acid, and cyanocobalamin) that play an important role in metabolism of carbohydrate, protein, and fat. Supports Delivery of Energy to Muscles. Supports Protein Metabolism.
Beet juice concentrate
(ALL FLAVORS)
A sugar made from beets that provides carbohydrate to muscles for energy
Calcium
A mineral that builds bones and teeth and keeps them strong. Muscles, nerves, and all parts of the body need calcium to work well. Supports Recovery From Physical Stress.
Inulin
(ALL FLAVORS)
A type of fiber found in onions, leeks, artichokes, garlic, and chicory plant
Iodine
A trace element that works in the development and function of the thyroid gland, which regulates energy systems in the body and promotes growth and development. Supports Delivery of Energy to Muscles.
Iron
An essential mineral involved in oxygen transport which is critical for energy delivery to muscles. Supports Delivery of Energy to Muscles.
Magnesium
A mineral used in hundreds of reactions in the body, including those involving the nervous system as well as fat, carbohydrate, and protein metabolism. It also works with vitamin D and calcium to create strong bones. Supports Delivery of Energy to Muscles. Supports Protein Metabolism.
Natural flavors
(ALL FLAVORS)
A proprietary blend of plant-based ingredients that provide flavor without any artificial ingredients or MSG.
Organic brown rice syrup
(ALL FLAVORS)
A sweetener made from organic brown rice, brown rice syrup is less refined than other sugars like high fructose corn syrup. Along with dried cane syrup, this sweetener supplies carbohydrate to muscles for energy.
Organic dried cane syrup
(ALL FLAVORS)
A sugar from sugar cane that supplies carbohydrate to muscles for energy
Organic oat fiber
(ALL FLAVORS)
A concentrated source of fiber
Organic rolled oats
(ALL FLAVORS)
A source of carbohydrate that supplies energy to muscles in addition to fiber which helps to slow digestion and the release of carbohydrate into the blood stream.
Organic sunflower oil
(ALL FLAVORS)
An oil extracted from sunflower seeds that is high in monounsaturated fat. Sunflower seeds are a source of vitamin E and protein
Palm kernel oil
(ALL FLAVORS)
A saturated fat from the pulpy portion of the seed from palm trees. It contains no trans fats
Pantothenic acid
A component of coenzyme A (CoA), an essential coenzyme required for chemical reactions that generate energy from food (fats, carbohydrates, and proteins). Supports Delivery of Energy to Muscles. Supports Protein Metabolism.
Phosphorus
A major component of cells in the body. It buffers acid as well as helps with energy transfer in metabolism. Supports Delivery of Energy to Muscles.
Rice starch
(ALL FLAVORS)
A form of carbohydrate known as polysaccharide that has a very mild taste and supplies energy to working muscles
Salt
(ALL FLAVORS)
An electrolyte also known as sodium chloride that works to balance fluid in the body. It is necessary to replace sodium lost in sweat.
Soy lecithin
(ALL FLAVORS)
An emulsifier that allows the palm kernel oil and cocoa to form the chocolaty coating and chocolate chips
Soy protein isolate and organic soy protein concentrate
(all flavors)
A plant derived source of protein that supplies all the essential amino acids necessary for building and repairing muscles
Vegetable glycerin
(ALL FLAVORS)
A form of fat that is metabolized like a carbohydrate and supplies energy to working muscles
Vitamin A
A fat-soluble vitamin that maintains mucus membranes throughout the body’s bones, skin, cartilage, ligaments, and connective and nerve tissues – a necessary nutrient for recovering from physical injury. It is also involved in healthy vision.
Vitamin C
A fat-soluble vitamin that maintains mucus membranes throughout the body’s bones, skin, cartilage, ligaments, and connective and nerve tissues – a necessary nutrient for recovering from physical injury. It is also involved in healthy vision. Supports Recovery From Physical Stress.
Vitamin D
A fat-soluble vitamin that aids in the absorption of calcium. Supports Recovery From Physical Stress.
Vitamin E
An essential fat-soluble vitamin and powerful antioxidant that maintains the health of skin and other cells like those found in the lining of the digestive tract. Supports Recovery From Physical Stress.
REFERENCES OPEN
Sports Nutrition , Asker Jeukendrup MSc, PhD, Michael Gleeson BSc, PhD, 2004
Advanced Nutrition and Human Metabolism 2nd edition, James L. Groff, Sareen S. Gropper, Sara M. Hunt, 1995
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Nutrition Articles >>
A Case for Carbohydrates and Strength
Into strength training? Then you may know about the importance of protein for your muscles. But you may be less aware of the role that carbohydrates play when it comes to total body fitness. Carbohydrates are to your body what sunlight is to a solar panel. They are energy for hard-working muscles. Carbohydrates take on the form of glucose, which is stored as glycogen in the body. Stored glycogen is your reservoir of energy. It is needed for your body to perform strength-building activities and other exercise. Making sure your reservoir is full helps muscle tissue build and rebuild after intense workouts. If you are not energizing your muscles with carbohydrate, your body will begin breaking down muscle tissue in a desperate attempt to find energy.
In addition to energy for muscular activity, carbohydrates also increase the production of insulin. Insulin is a hormone that promotes protein synthesis, decreases protein breakdown, aids glucose uptake into working muscle, and stimulates glycogen storage. All of these actions are vital for muscle building and repairing.
So when is the right time to consume carbohydrates? The answer depends on the length of your workout. In general, however, eating carbohydrates before and after exercise will help energize your body while saving unnecessary wear and tear on your muscles. Eating carbohydrates before you work out helps provide energy you’ll burn up while you train. And eating carbohydrates after you work out helps replenish both your energy and your muscles. Because strength training uses up energy from food you have recently eaten, which is in your bloodstream in the form of glucose, you have to replenish that energy or it can lead to reduced muscle force, diminished strength, and muscle weakness. This replenishment period continues for 24 hours after exercise, which is why, if you’re training hard, it’s especially important to incorporate carbohydrates into your daily diet before and after your workouts. In fact, if you’re exercising for more than an hour at a time, you will also want to eat some form of carbohydrate during your workout. Energy gels, chews, and drinks are useful here.
One thing’s for sure: working muscles need energy. And there’s no better energy source for a serious workout than carbohydrates. In addition to focusing on protein in your diet, be sure to find a place for carbohydrates. If you’re including plenty of fruit, dairy, and whole grains, you’re on the right track. Sugar also has its place because it is rapidly digested and absorbed. Foods like granola and bananas, crackers with peanut butter, CLIF Builder’s Bars, and trail mix made with fruit and nuts are also easy ways to load up. So don’t forget the carbohydrates, and you will find you have more energy and will see greater results from all the hard work you put into your workouts.
