White bread is perhaps the most usually consumed carbohydrate source in America today. Nearly any sandwich ordered from a drive-through marker board contains white bread, as do the side offerings at any fancy restaurant. Americans love their white bread, and consume lots of it without thinking twice. Iron pumpers, on the other hand, have a responsibility to examine common, everyday foods to ascertain if these carbohydrate sources have any place, or a limited place, in the bodybuilding menu.
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There are two schools of thought when it comes to white bread as a food for bodybuilding purposes. The first opinion is that white bread is superb for iron pumping goals. It digests quickly, which delivers fast calories to trainers seeking to gain mass. These fast-digesting carbs, eaten following a workout with a good protein source creates the specified hormonal environment- resulting in higher insulin levels and greater testosterone uptake in tissues. White bread is widely available, whether in the slice, or commoner, in the bun format from restaurants. Maybe a chicken breast on a bun is the quickest and easiest method to put protein and fast carbohydrates into the body following a workout? The carbs are there, the calories are there, the taste is there, the velocity is there, and the convenience is definitely present. The perfect carb?
The other school of thought is that white bread has no place in the muscle building diet. The fast-delivery of its calories ends in an insulin spike which does contribute to creating an anabolic environment, but creates a higher likelihood of adding fat too. The enriching process removes almost all of the valuable vitamins and minerals from bread. White bread also contains processed complicated starchy carbs, which aren’t employed by the body efficiently. One might as well consume a bag of flour. While the bread packing may claim good micronutrient content, but as much as half these are removed during improving and processing. Additionally, the absence of fiber means the bread’s journey thru the body will be a slow one at best.
The answer, as with many things in life, likely lies in the middle. If the coach has access to no other carbohydrate source, white bread gives a quick insulin spike and required calories. After all , bad calories are a lot better than no calories, when valuable muscle tissue is wasting. For trainers looking to gain mass, any source of carbohydrate calories can be good at time. However , optimal gains will be attained with liberal use of white bread, and more frequent use of quality carbohydrate sources, for example brown rice, oatmeal, oat bran, oat bran cereal ( IE Cheerios ), wholeweat pastas, baked chips, low fat popcorn, potatoes, sweet potatoes, whole grain bread, some fruits ( berries are best ), and veg. Iron pumpers looking to gain mass should consume white bread often, and bodybuilders watching body fat levels should eat white bread seldom.