Carbs and Muscle Growth: Brief Overview
Do you need carbs to build muscle? Carbs often spark intense debate in the fitness world. Some personal trainers believe that they’re essential for building muscle, while others blame them for weight gain. When I first started lifting, I followed a strict carnivore diet, believing it was the best way to build muscle while staying lean. Overtime, I have significantly refined my approach based on what research says.
Like many aspects of muscle building, the relationship between carbs and muscle growth is widely misunderstood and doesn’t have a black-and-white answer. The truth is, carbs are simply a tool that can be used effectively or ineffectively, depending on your approach.
In this article, I’ll explore everything you need to know about carbs and building muscle, breaking down the myths and focusing on what science actually says. With the right strategy, muscle gains are possible on both high-carb and low-carb diets. The key is understanding how carbs fit into your goals, workout routine, and overall nutrition plan.
Do You Need Carbs for Building Muscle?
In a purely physical sense, if two individuals followed the exact same training, nutrition, and recovery plan, with the only difference being that one included a major source of carbs at every meal while the other followed a highly restrictive low-carb keto diet, would there be any difference in muscle growth?
Five studies were conducted with 111 resistance-trained participants over 8 weeks to test this. One group followed a very low-carb ketogenic diet with fewer than 50g of carbs per day. The other followed a non-ketogenic diet with a balanced intake of macronutrients. Both groups had their calories and protein matched and performed a structured resistance training program. The study found that, despite drastically different carbohydrate intakes, there was no significant difference in muscle growth between the groups.
This would seem to contradict the idea that you need significant carbs in your diet to build muscle. While that may be true, this doesn’t mean I would recommend a keto diet as the ideal approach for building muscle.
Building muscle relies on three key pillars: training hard, following a proper diet, and prioritizing recovery. Training hard means consistently challenging your muscles with enough resistance to stimulate growth. This effort must be supported by a nutrient-dense diet and proper recovery to allow your muscles to repair and grow. Below, I’ll break down the role carbohydrates play in each of these pillars.
Do You Need Carbs to Train Hard
Understanding How Carbs Fuel Your Workouts
When you train, your muscles rely on stored energy called glycogen, which is made from the carbs you eat. Glycogen is the body’s primary fuel source during resistance training, but it doesn’t get used up as quickly as many people think.
A typical strength-training session only depletes about 30-40% of your glycogen stores, meaning you still have plenty of energy left even after an intense workout. This is why carbs are important but not necessarily critical for every workout. For most people, eating a balanced diet with some carbs is enough to maintain glycogen levels without feeling depleted or sluggish during training.
If you’re a 165-pound male, a good pre-workout carbohydrate intake typically ranges from 30-75g, depending on how intense and long your session is. It’s all about finding what works for you based on how your body responds to different carb amounts and workout intensities.
Training Hard Without Relying on Excessive Carbs
For optimal muscle growth, it’s best to train 1-2 reps short of failure on most sets. This means stopping your set when you can still perform 1-2 more reps with proper form, but any additional reps would be physically impossible due to muscular failure. This level of intensity is key to challenging your muscles enough to stimulate growth without causing excessive fatigue or burnout.
What’s important here is that this level of training intensity doesn’t require a huge intake of carbs. While carbs can help fuel your workouts, you don’t need a ton of them to maintain focus and strength during controlled, well-structured training sessions. For beginners, especially, this approach can be highly effective. It allows for consistent progress without needing to rely heavily on carbs for energy. By focusing on intensity and maintaining proper form, you can maximize your gains without overloading on carbohydrates.
How Low Carb Diets Effect Workout Performance
Research shows that low carb diets like keto do not impair workout performance as long as you’re performing 10 sets or less per muscle group. This is good news because, for most people, 10 sets per muscle group is more than enough volume to promote muscle growth, especially for beginners and intermediates.
It’s also worth noting that higher volume isn’t necessarily better for muscle growth. In fact, it can be counterproductive. Higher volume can lead to overtraining, inadequate recovery, and reduced performance in future workouts. Training intensity—pushing yourself close to failure—is far more effective than simply increasing the number of sets.
For individuals on a keto diet, it’s still possible to train intensely and achieve muscle gains as long as you meet your calorie and protein needs. The key is focusing on quality over quantity in your workouts and ensuring you recover properly. As long as protein intake is sufficient (around 1.6-2.2g per kg of body weight) and overall calorie intake is on point, you can still make impressive muscle-building progress, even on a low-carb diet.
Are Carbs Necessary for Muscle Recovery?
Why Carbs are Not a Critical Factor
Research has shown that consuming carbs after a workout only has a minor impact on overall muscle growth. While carbs are important for replenishing glycogen stores—your muscles’ primary energy source—this process alone doesn’t significantly affect muscle recovery or repair.
Many people mistakenly believe that carbs are essential for muscle recovery after every workout, but the truth is, their role in repairing muscle tissue is limited compared to other factors.
So, while eating carbs post-workout may be beneficial, it’s not a deal-breaker for muscle recovery or growth. What really matter is a consistent focus on key nutrients and proper training.
Protein: The Real Key to Muscle Recovery
The most important factor for muscle growth and recovery is proper protein intake. Protein provides the amino acids needed for muscle repair and rebuilding. Without sufficient protein, your muscles lack the raw materials necessary to grow stronger and recover after a tough training session.
This is why protein-rich meals or shakes are prioritized by athletes and bodybuilders after training. Whether you consume carbs or not, ensuring your body gets enough protein is the non-negotiable element in muscle recovery. Aim for around 1.6-2.2g of protein per kg of body weight post-workout to support optimal muscle repair and growth.
Combining Carbs and Protein for Recovery
While carbs alone aren’t essential for muscle recovery, combining them with protein can help maximize your recovery efforts. Carbs serve to replenish glycogen stores, which is useful if you train frequently or engage in high-volume workouts. Additionally, consuming carbs post-workout helps spike insulin levels, which promotes the efficient absorption of amino acids into muscle cells.
This pairing of carbs and protein creates an ideal environment for muscle repair, enabling faster recovery and allowing you to train harder in future sessions. If you’re looking to optimize recovery and muscle growth, including both carbs and protein in your post-workout meal is a smart approach.
For example, a balanced post-workout meal might include lean protein (like chicken or a shake) and complex carbs (like rice or sweet potatoes) to get the most out of your recovery period.
The Role of Carbs in Nutrition for Muscle Growth
How a Calorie Surplus Supports Muscle Growth
To build muscle over time, you need to consume more calories than you burn, known as a calorie surplus. Calorie maintenance simply refers to the number of calories required to maintain your current weight. For optimal muscle growth, a surplus of around 200-300 calories per day is ideal, allowing for steady gains without excessive fat accumulation.
While protein is the most important macronutrient for muscle repair and growth, your overall calorie intake is what determines whether your body has enough energy to build new muscle tissue. As long as you’re getting enough protein, the exact ratio of carbs and fats in your diet is less important, since a well-balanced diet in a surplus will typically provide all the necessary nutrients. This means that even on a low-carb or keto diet, muscle growth is still possible as long as calorie and protein needs are met.
Carbs Make It Easier to Eat in a Calorie Surplus
Carbs make it easier to eat in a calorie surplus because they’re easier to eat in larger amounts without feeling too full. Unlike protein or fat, which can make you feel full faster, carbs don’t fill you up as much. This is helpful for people who have a fast metabolism or a smaller appetite, as it can be hard to eat enough calories to gain muscle. When you eat enough carbs, your body has the fuel it needs to keep your workouts strong, which helps support muscle growth.
Are Simple or Complex Carbohydrates Better for Supporting Muscle Growth
Carbs can be divided into two main categories: simple and complex. The primary difference between the two lies in how quickly they are digested and how they affect your energy levels.
What are Simple Carbs?
Simple carbohydrates are sugars that digest quickly, providing a rapid source of energy. Examples include fruit, honey, table sugar, and refined grains like white bread or white rice. These carbs are quickly broken down into glucose, which your body uses for immediate energy or stores as glycogen in your muscles and liver.
For individuals looking to fuel intense training sessions or replenish energy post-workout, simple carbs can be a useful tool. They offer a quick energy boost without requiring a lot of digestion, which can be helpful during or around workouts. However, because they digest so quickly, relying too heavily on simple carbs throughout the day may leave you feeling hungry sooner, potentially making it harder to stick to your overall nutrition plan.
What are Complex Carbs?
Complex carbohydrates are made up of longer chains of sugar molecules, which take more time to digest. This slower digestion provides a steady release of energy over time. Common examples include oats, brown rice, quinoa, sweet potatoes, whole-grain bread, and legumes.
Complex carbs are also typically rich in fiber, vitamins, and minerals, making them more nutrient-dense than simple carbs. This makes them a great option for maintaining energy levels throughout the day and helping you feel fuller longer, which can be particularly useful when planning meals during a calorie surplus for muscle growth.
How to Use Carbs to Support Your Training
While carbs aren’t the underlying driver of muscle growth, they certainly can make your training plan smoother overall. For most people, including carbs helps simplify hitting calorie goals and maintaining steady energy levels, making it easier to stay consistent with training and recovery.
For pre-workout fuel, simple carbs are a great option. They provide quick, easily accessible energy that can help power through an intense session. Consider having a piece of fruit, honey, or some white rice about 30 minutes to an hour before training.
Post-workout is the best time to combine simple carbs with protein. This helps replenish glycogen stores and supports muscle recovery. After training, try pairing a quick source of simple carbs, like a banana, with protein, such as whey or lean chicken, to kickstart recovery.
Throughout the day, focus on complex carbs for sustained energy. Meals like oatmeal, sweet potatoes, or quinoa are perfect for maintaining steady energy levels and helping you hit your calorie surplus without feeling sluggish. These slow-digesting carbs will keep you full and provide the steady fuel needed for your muscle-building efforts.
How Much Carbs Should You Eat?
Many people overthink the perfect macro ratio for building muscle, but the truth is that getting enough protein is far more important. As long as your getting enough protein every day, how you distribute the rest of your macros is mainly a matter of personal preference.
If you want a general guideline, 2–4 grams of carbs per pound of body weight is good for energy and overall health. While this can serve as a helpful benchmark, there’s no need to stress over hitting an exact number. Focus on consistency and what works best for your lifestyle and training needs.
Eat More Carbs in a Calorie Surplus
When bulking, the primary goal is to fuel performance, support recovery, and maintain a calorie surplus for muscle growth. One reason you may want to increase your carb intake during this phase is that carbs are more calorie-dense and less filling. This makes it easier to eat enough to stay in a calorie surplus. With more calories to work with, consuming a higher amount of carbs can help ensure you’re getting enough energy to support your workouts and recovery.
While it’s not essential to eat a specific number of carbs, a target of around 3–4 grams per pound of body weight daily can be helpful for many people. This allows you to meet your calorie needs without feeling overly full or sluggish. This makes it easier to fuel your body properly while maintaining a balanced diet.
Eat Fewer Carbs in a Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight, forcing it to use stored fat for energy. If you want to build muscle in a calorie deficit, you may want to reduce your carb intake. This is because carbs are calorie-dense and can make it harder to stay within your target without overeating.
A moderate carb intake of around 2–3 grams per pound of body weight can be helpful, but it’s not essential. What matters most is ensuring you still meet your nutritional needs for recovery and training.
Focusing on nutrient-dense, lower-carb sources like vegetables, fruits, and whole grains can help you naturally consume fewer carbs while prioritizing quality. Adjusting your carb intake around training sessions can also help maximize energy and recovery. Ultimately, reducing carbs when cutting helps make it easier to maintain a calorie deficit without sacrificing performance or recovery.
Timing Carbs for Maximum Muscle Gain
While carb timing has a minor impact on muscle growth overall, it can help optimize energy levels, performance, and recovery. Your total calorie and protein intake remain the most important factors for building muscle. However, strategically timing carbs around your workouts may enhance your training by providing the fuel needed for intense sessions and supporting recovery afterward.
Carb Timing Before a Workout
There are plenty of options for a pre workout snack, but many wonder what the best time to consume it is. Carbs before a workout help fuel high-intensity training by providing glucose, your muscles’ primary energy source. Consuming simple carbs, like fruit or white rice, about 30 to 60 minutes before exercise ensures your body has readily available energy.
This can improve workout performance and prevent fatigue, especially if you train on an empty stomach or without prior carbs. A quick, easily digestible source of carbs helps you feel energized without feeling overly full or sluggish.
Carb Timing After a Workout
Post-workout carbs are helpful for replenishing glycogen stores that get depleted during exercise. Since glycogen is the main fuel your muscles use during intense activity, eating carbs after your workout helps restore your energy levels. This is especially important if you’re training frequently or have another workout planned soon.
Pairing carbs with protein after a workout speeds up recovery by providing both the energy needed for your muscles and the amino acids necessary for repair. Protein helps rebuild muscle fibers broken down during training, while carbs help your body absorb the protein more effectively. This combination not only supports faster recovery but also prepares your muscles for your next workout, ensuring you’re ready to perform at your best.
Carb Timing Isn’t Essential for Muscle Growth
Carb timing is helpful but not essential for building muscle as long as you’re hitting your daily calorie and protein targets. The main focus should be on maintaining a calorie surplus and consuming enough protein to support muscle growth.
While carb timing may boost performance for some, it’s not a requirement for muscle building if your overall nutrition is on track. Consistency with your overall diet will make a bigger impact on muscle growth than worrying about the exact timing of carb intake.
Are Some Carb Sources Better for Building Muscle?
Not All Carbs Are Equal
Technically, all carbohydrates are broken down into glucose, which ultimately gives the body energy. However, this doesn’t mean that you should fill all your carb needs with processed foods like cookies, brownies, or sugary snacks. While these foods will still provide glucose, they lack the essential nutrients that whole, unprocessed foods offer.
Nutrient-dense carb sources like bananas, sweet potatoes, and whole grains provide vitamins, minerals, and fiber that are vital for overall health, energy, and muscle growth.
Best Carb Sources for Muscle Growth
Sweet Potatoes – Packed with fiber, vitamins A and C, and potassium, sweet potatoes provide slow-releasing energy to fuel your workouts and recovery.
Bananas – Rich in potassium and quick-digesting carbs, bananas are great for a pre-workout energy boost or post-workout recovery.Oats – A fantastic source of complex carbs and fiber, oats provide steady energy throughout the day and help keep you full longer.
Brown Rice – A great whole-grain option that offers sustained energy and essential nutrients like B-vitamins and magnesium.
Quinoa – High in protein and complex carbs, quinoa is a great option for fueling muscle growth while providing essential amino acids.
Legumes – Beans, lentils, and chickpeas are loaded with fiber, protein, and carbs, making them an excellent choice for supporting muscle growth and recovery.
Whole Grain Bread and Pasta – While not as nutrient-dense as some of the other options, whole grain bread and pasta can still be a convenient and effective carb source when eaten in moderation.
How Should I Distribute My Carbs
For optimal health and muscle growth, about 80-90% of your carb intake should come from healthy, unprocessed sources like fruits, vegetables, whole grains, and legumes. These nutrient-dense foods provide essential vitamins, minerals, fiber, and antioxidants that support overall health, energy, and recovery.
The remaining 10-20% can come from treats or processed carb sources, especially if you’re bulking, as it can make hitting your calorie goals easier without negatively impacting muscle gains.
Within that 80-90% of healthy sources, aim for at least 5 combined servings of fruits and vegetables each day to ensure you’re getting a wide range of nutrients to optimize muscle function and recovery.
FAQ
While carbs aren’t the primary driver of muscle growth, they play an important role in providing energy for workouts and aiding in recovery. Having adequate carbs ensures you have the fuel to perform at your best, which indirectly supports muscle growth by allowing you to train harder and recover more efficiently.
Yes, training twice a day significantly increases your energy demands. Carbs are crucial for replenishing glycogen stores between sessions, helping maintain energy levels and performance. Ensuring you have enough carbs will help prevent fatigue and support muscle recovery, enabling you to get the most out of each workout.
You can still build muscle just as effectively while consuming a small amount of carbs. However some athletes may benefit from consuming more carbs if they are excessively active and need the extra boost.
Carbs Can Support a Solid Training Plan
So, do you need carbs to build muscle? While you can still effectively build muscle on a low carb diet, they play a supporting role in fueling your workouts and supporting your progress. While it’s important not to obsess over exact carb numbers, focusing on the quality and consistency of your carb intake can make a significant difference. Carbs provide the energy needed for intense training, help you maintain a calorie surplus, and support muscle growth.
Prioritize healthy, whole food sources to get the most out of your carbs. Keep your carb intake balanced, and let it fuel your muscle-building journey effectively.
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