Do You Need Carbs To Build Muscle?
Carbohydrates are one of the three macros (the other two are protein and fat) that make up the caloric intake in our diet. Carbohydrates are stored in muscles and the liver. When consumed, carbs are broken down into glucose (blood sugar). The body will either use this glucose for energy or store it in the muscles and liver.
There are a variety of reasons why your doctor, trainer, or nutritionist may have instructed you to reduce carbohydrate intake.
For instance, if you have diabetes then you should probably cut down on carbs because too much sugar in the blood is bad news. Dieters will often reduce carbs in order to lose fat quicker. On the contrary, strength athletes (bodybuilders, powerlifters, Olympic lifters) will increase carbohydrate intake around workouts to aid muscle recovery and growth.
The argument of whether one can build significant amounts of muscle without consuming carbs has been raging for decades… While there is a strong argument for both sides, I’m going to try and shed some light on the issue. But first, let’s take a look at how many carbs you actually need…
Carb Needs of a Bodybuilder
In general, bodybuilders need far more carbs than someone who works out simply to lose weight. This is especially true if your goal is to build muscle and get really big. The reason for this is because these guys need a lot more energy than your average person when lifting weights. Carbs are what fuel the most intense workouts, so they’re critical for gaining mass.
One gram of carbohydrate provides 4 calories in energy. According to the textbook Nutrient Requirements of Strength Athletes by M. Keith (highly recommended), the following are the carb intake guidelines for strength athletes:
Bodybuilder 2-4g per kg bodyweight (1-2g/lb) Powerlifter 1-2g per kg bodyweight (.5-.9g/lb) Strength Athlete 0.8-1.0g per kg bodyweight (.36-.45g/lb)
Yes! Even the powerlifters don’t eat a low-carb diet! So what makes it so easy for some people to assume that one can build mass without carbs? Let’s take a look…
Carb Deficiencies In Strength Athletes
As I mentioned earlier, strength athletes require a lot of energy to perform their workouts. If you’re not eating plenty of carbs then it will be almost impossible to push yourself as hard as you can during your training sessions.
If the body doesn’t have enough carbs, it will start breaking down protein and converting that into glucose in a process known as gluconeogenesis. This is not good news if your goal is to gain muscle, because protein is the key nutrient for building new muscle. If you do not eat enough protein then you will be severely limiting your body’s ability to build new muscle tissue.
The other disadvantage of eating too few carbs during training is that your energy levels will suffer significantly. The brain uses glucose as its primary fuel source. If you run out of carbs as a fuel source then your endurance, strength, and mental focus will all plummet.
So how many carbs should a bodybuilder eat on a daily basis? Let’s take a look at the recommendations for intake from various studies…
Carbohydrate Intake For Muscle Gains These are some of the daily carb intake recommendations for bodybuilders during the mass-gaining phase. This is usually when calories are set at maintenance (bodyweight x 15-16) or slightly above in order to promote muscle growth.
Man 2-4g per kg bodyweight (1-2g/lb) Woman 1-2g per kg bodyweight (.5-.9g/lb). As you can see, the recommendations are all over the place… But they do point out one thing in common — bodybuilders should take in a lot of carbs.
Carbohydrates & Recovery
As I mentioned earlier, carb intake around workouts is critical to promoting muscle growth. This is because eating carbs after your workout floods your muscles with glycogen and provides them with the necessary energy to recover and grow.
Carbohydrates also stimulate insulin release, which helps deliver vital amino acids (from protein) into the muscle cells where they can begin repairing and growing bigger. The following study demonstrates this point perfectly:
The results of the above study showed that when carbohydrates are added to a protein drink, muscle building was increased by 49%!
The bottom line is that carbs are essential for gaining size. So unless you want to be skinny and weak, then you better make sure you’re eating enough carbs during your mass-gaining phase of the diet.
FAQs.
Do you really need carbs to build muscle?
The short answer is no. You can build muscle without eating any carbs at all. However, if you’re trying to build muscle while also staying lean, then you will need to eat some carbs. The number of carbs you need will depend on your activity level, goals, and dietary preferences.
What are the best carbs to eat to build muscle?
There is no one-size-fits-all answer to this question. The best carbs to eat to build muscle will depend on your individual needs and preferences. However, some good options include sweet potatoes, rice, quinoa, oats, and fruits.
Can you build muscle without carbs?
The short answer is no. You can build muscle without eating any carbs at all. However, if you’re trying to build muscle while also staying lean, then you will need to eat some carbs. The number of carbs you need will depend on your activity level, goals, and dietary preferences.
How many carbs should you eat per day to build muscle?
There is no one-size-fits-all answer to this question. The number of carbs you should eat per day to build muscle will depend on your individual needs and preferences. However, some experts recommend consuming 0.5-1 gram of carbs per pound of body weight per day.
The bottom line
Carbohydrates are essential for bodybuilders and strength athletes who want to build muscle. Without enough carbs in your diet, you will be limiting your potential gains.
It is important to consume an adequate amount of carbs daily, aiming for at least 2-4 grams per kilogram of body weight (1-2 grams per pound). Additionally, increasing carb intake around workouts can aid in recovery and muscle growth. Therefore, it is crucial for anyone seeking to build muscle to prioritize consuming enough carbs to support their training and achieve their goals.
