Are Carbs Good for Building Muscle? Benefits Explained

Many fitness enthusiasts avoid carbohydrates, thinking they’ll hurt their muscle-building goals. However, this approach is wrong. Research shows that without enough carbs, your body breaks down protein for energy instead of using it to build muscle.

While protein gets most of the attention for muscle growth, carbohydrates provide crucial, often overlooked support. Studies recommend consuming 5-7 grams of carbs per kilogram of body weight daily for the best muscle building.

But how exactly do carbs help muscle growth? Are they really needed, and when should you eat them for maximum benefit? Let’s explore the science behind carbohydrates and muscle building.

Do You Need Carbs to Build Muscle?

Yes, you do. While protein provides the building blocks for muscle tissue, carbohydrates act like fuel that powers your workouts and supports the muscle-building process.

Think of it like this- protein is like the building materials for making a house, while carbs are the energy that powers the workers.

The Science Behind Muscle Growth

Muscle growth occurs through a careful balance between muscle protein synthesis (building new muscle) and muscle protein breakdown (losing existing muscle). 

To build muscle effectively, you need:

  • Gradual overload training that challenges your muscles
  • Enough protein intake (20-40g of quality protein post-workout)
  • Sufficient carbohydrates to fuel your training sessions
  • Proper recovery and rest
best carbs for building muscle

What Do Carbs Do for Muscles?

Carbohydrates don’t directly build muscle tissue- that’s what protein is responsible for. However, they help with muscle growth in many important ways.

1. Fuel Your Workouts

Carbs are turned into sugar (called glucose) and stored in your muscles as glycogen. This stored energy is what your body mainly uses during hard workouts. If you don’t eat enough carbs, you may notice:

  • Decreased workout performance
  • Increased fatigue during training
  • Reduced training volume and intensity
  • Poor recovery between sets

2. Preserve Protein for Muscle Building

When carb stores are low, your body may start breaking down protein for energy instead of using it for muscle repair and growth. This process, called gluconeogenesis, basically takes protein away from building muscle and uses it to give your body energy instead.

By consuming the right amount of carbs, you save protein for its real purpose- building and fixing muscle tissue.

3. Reduce Muscle Breakdown

Carbs cause insulin release, which has anti-catabolic properties. This means insulin helps reduce muscle loss, making it easier for muscles to grow.

4. Support Hormonal Balance

Low-carb diets can negatively impact important hormones like testosterone and growth hormone, which are mandatory for muscle development. Getting enough carbs helps maintain proper hormone levels for muscle building.

How Much Carbs Do You Need for Muscle Building?

The amount of carbohydrates you need depends on your training intensity, body weight, and goals. Note down some basic tips:

Daily Carb Intake

For muscle building, try to eat 5-7 grams of carbs per kilogram of body weight daily. For example:

  • A 150-pound (68 kg) person should consume 340-475 grams of carbs per day
  • A 180-pound (82 kg) person should aim for 410-575 grams daily

Post-Workout Carb Timing

The timing of your carb intake matters, especially after workouts:

  • After strength training: 2:1 carb-to-protein ratio
  • After cardio: 4:1 carb-to-protein ratio

This helps refill glycogen stores and supports recovery.

Best Carb Sources for Muscle Building

Not all carbs are created equal. Focus on complex carbohydrates that provide sustained energy and additional nutrients:

Complex Carbs (Primary Focus)

  • Whole grains: Brown rice, quinoa, oats, farro, millet
  • Legumes: Beans, lentils, chickpeas
  • Starchy vegetables: Sweet potatoes, regular potatoes
  • Whole grain pasta and bread

These complex carbs offer many advantages:

  • Higher fiber content for better digestion
  • Additional protein to support muscle building
  • Steady energy release throughout the day
  • Essential vitamins and minerals

Simple Carbs (Strategic Use)

Simple carbs like bananas, rice cakes, or sports drinks can be useful:

  • Pre-workout: For quick energy before training
  • Post-workout: For rapid glycogen restoration
  • During long training sessions: To maintain energy levels

Final Thoughts 

To sum up, carbohydrates are essential for building muscle effectively. While they don’t directly create muscle tissue, they fuel your workouts, save protein for muscle building, and help muscles grow better. Remember, building muscle successfully needs a balanced plan that includes steady training, enough protein, planned carb intake, and proper recovery. To support this, you can use the James Smith Calorie Calculator to make sure you’re getting the right energy intake for your goals.

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