Carbs & water retention...

[Colin Gilbert]

Hey all!

A friend of mine asked me this question yesterday evening while we were rolerblading in the park.

I know that carbs cause water retention, but I want to know something... When you eat a very high carb diet (60-80%), is the water retention caused in the muscle cells or is it subcutaneous? Does it make your muscles look fuller or does it make you bloat up?

He wants to know because he's been eating a helluva lot more candy that he usually does over the past three days or so (but keeping his total cals under maintenance... I checked his diet), and he's getting scared that he may be fattening up. I'm telling him it might be water retention, and that I'd do some research (ie: Asking you guys! )

The guy is a lot like me in terms of BF % (I'm at 15.7%)... He may be a little higher (16.5-17%). I haven't asked lately.



Thanks!
Colin

[cobain67]

Hey all!

A friend of mine asked me this question yesterday evening while we were rolerblading in the park.

I know that carbs cause water retention, but I want to know something... When you eat a very high carb diet (60-80%), is the water retention caused in the muscle cells or is it subcutaneous? Does it make your muscles look fuller or does it make you bloat up?

He wants to know because he's been eating a helluva lot more candy that he usually does over the past three days or so (but keeping his total cals under maintenance... I checked his diet), and he's getting scared that he may be fattening up. I'm telling him it might be water retention, and that I'd do some research (ie: Asking you guys! )

The guy is a lot like me in terms of BF % (I'm at 15.7%)... He may be a little higher (16.5-17%). I haven't asked lately.



Thanks!
Colin

Well, even if his cals are under maintenance he could still be putting on fat... I mean come on, loading up on candy and all that sugar spikes your insulin, causing anything he does eat to probably be stored.. One vital point with dieting is to try to keep your blood sugar levels as steady as possible..

[Cynical_Simian]

I know that carbs cause water retention

Your premise is incorrect.

Regardless, eating a bunch of highly processed sugar is a bad idea and will have a negative impact on body composition and overall health.

[Colin Gilbert]

Darn... I'll have to break the news to him. Thanks!

(Now I've gotta think of a tactful way to say it... )

[rockstarsar]

A few points -

1. Sucrose = half glucose, half fructose
2. Triglyceride synthesis increases after upwards of 50-70g of fructose is consumed
3. Glycogen storage in man is around 14-16g/kg lean mass
4. After glycogen stores are full, spill-over/puffy look may occur /de novo lipogenesis after prolonged excessive carbohydrate intake.

[troythompson]

for every gram of carbohydrate digested the body retains 2.8 grams of water...

[rockstarsar]

for every gram of carbohydrate digested the body retains 2.8 grams of water...

For every gram of glycogen, the body stores 2-4g of water along with it.

[troythompson]

^^^ im just going on the statistic that i read in my NASM textbook...

[BackInTheJox]

^^^ im just going on the statistic that i read in my NASM textbook...

I think rockstarsar wasn't so much refuting your point as clarifying it a bit more (by replacing the generic "carbohydrate" with the more specific "glycogen".

[troythompson]

oh... my bad!

[BackInTheJox]

oh... my bad!

No prob. And I've read the 2.8 figure as well, and it's generally a good guideline to go by.