Don't be afraid of carbohydrates! What happens in the muscle when glycogen stores are empty – and how carbs secure your performance in the toughest set.
In the world of diets, carbohydrates are often demonized. However, if you want to lift maximum weights and build bulging muscles in the gym, you can't avoid carbs.
While fat is an excellent fuel for everyday activities and endurance sports, your strength training works biochemically completely differently.
The Biology of a Heavy Set (Anaerobic Glycolysis):
When you complete a heavy set of squats with 8 to 12 repetitions, your muscles need lightning-fast energy (ATP). The oxygen system is too slow for this rapid burst of strength.
At this moment, your body almost exclusively uses glycogen – the stored form of carbohydrates directly in your muscles.
What happens when glycogen stores are empty?
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Loss of strength in the 3rd and 4th set: Those who eat a ketogenic or extremely low-carb diet start with half-empty stores. After 1-2 heavy sets, the battery is dead.
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Flat muscle look: Each gram of muscle glycogen binds about 3 grams of water directly in the muscle tissue. Full glycogen stores therefore ensure a full, bulging look – empty stores make you look flat and thin.
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Increased muscle breakdown: If carbohydrates are lacking as an energy source, the body uses amino acids for energy production during extreme exertion – in the worst case, it breaks down its own muscle tissue.
When to best time your carbohydrates:
Drink or eat an easily digestible carbohydrate source (e.g., oatmeal, rice cakes, or a banana) about 1 to 2 hours before your workout. This replenishes glycogen stores without weighing down your stomach.
Conclusion: Carbohydrates are not an enemy, but rather the fuel for your CNS and your muscles. Use them strategically around your workout for maximum progression on the bench press!