Building muscles is not an easy feat. It requires a lot of hard work and dedication. You need to have a regular workout routine, and you need to monitor your diet as well. Most people feel that working out is the tough part, but we think otherwise. Your diet plays the main role in muscle building, and being mindful of what you eat can be quite challenging.
Your workout lasts for an hour or half, and then you’re done with it for the day. However, a person has to eat throughout the day, which means that they are constantly planning their dietary choices and counting calories. However, when it comes to calorie management, many people tend to cut their carbs from their diet completely.
It’s a common misconception that carbohydrates make you gain weight. However, if you want to adopt a healthy approach to increasing your muscle mass, then you must understand why you need carbs to build muscle. We have further rounded up all the information you will need on the importance of carbs for muscle building.
Common Dietary Misconceptions in Muscle Building
As soon as someone decides to build muscles, their first dietary step is to cut out all carbs from their diet and increase their protein intake. While it’s not wrong to enhance your protein consumption, it’s unhealthy to remove carbs from your regular dietary intake. You must have a well-balanced diet and carbohydrates a part of a well-balanced diet.
However, there are different types of carbohydrates. We have refined carbs that are manufactured after heavy processing and complex carbs that are unrefined. Processed forms of carbohydrates are calorie-dense. This means that they are high in calories and less in nutrients.
Some of their examples include cakes, cookies, white bread, pizza dough, and other baked goods. Such carbs make you gain weight, and they should be avoided if you’re trying to build muscle.
However, complex carbohydrates are nutrient-dense. This means that they have a high nutrient content with fewer calories. These carbs will give you more energy, and they will help you lose weight. Some of their examples consist of rolled oats, whole wheat bread, quinoa, barley, etc.
Carbs for muscle building
We have enlisted all the ways that carbs help you to gain muscle mass. The following points will help you understand why you need carbs to build muscles:
Main Source of Energy
Everyone knows the importance of high energy levels for building muscles. You need to perform intense workout routines that require a lot of effort and power. Carbohydrates are the basic source of energy for our body, which means that it’s necessary to consume them to have high energy levels. Carbohydrates are stored in the form of glycogen that provides energy to your muscles.
If you really want to do well at the gym and lift those heavy weights like a pro, then you must have a healthy carbohydrate intake. You can get energy from protein and fat as well but do remember that it won’t be the same as carbohydrates. Therefore, it’s usually recommended to have a snack or meal with carbohydrates before working out because it gives your body the energy boost it needs.
Furthermore, you must remember to consume complex carbs because they give you a steady and long-lasting source of energy. These carbohydrates require more time for digestion as opposed to refined carbs. However, if you end up using processed carbs, then you will only experience a sudden surge in your energy levels that will fade away very quickly as well.
Prevention of Muscle Loss
It has been discovered that a carbohydrate-deficient diet can lead to the loss of protein in your body. This happens due to the excess of nitrogen in your body that is produced due to the lack of carbohydrate consumption.
Nitrogen is a component of proteins, and the presence of excess nitrogen in your body indicates the breakdown of protein. Moreover, protein is the building block of your muscles. Therefore, if you suffer from protein loss, then you will ultimately suffer from muscle loss as well.
Furthermore, your body needs the energy to function at all times. Therefore, if your carbohydrate intake is less, your body will start to break down the muscles to fulfill its energy requirements. This will also lead to muscle loss.
Improved Muscle Recovery
All that extensive and intense gym workout can take quite a toll on your muscles. While it’s good to train your muscles, it’s also important to make sure that they are fully recovered after every workout. As we mentioned before, glycogen provides energy to muscles, and it is used up during exercise. Therefore, you need to refill your glycogen stores to prevent muscular exhaustion.
In case you’re still wondering why you need carbs to build muscle, then it’s important to let you know that out of all macronutrients, carbohydrates are the first to breakdown to provide energy to your body.
Their quick processing is the main reason behind them being the main energy source for our body. If you don’t consume enough carbohydrates, you will feel sluggish throughout the day, and you won’t have enough energy to perform your workout.
Questions and answers:
How do carbs help build muscle?
If you’re thinking that why you need carbs to build muscle, then you should understand that carbohydrates provide your body with the necessary energy to work out for improving muscle mass. They also help in muscle repair and prevent muscle loss by ensuring optimal energy stores at all times.
Why do you need carbs to build muscle?
Why you need carbs to build muscle is a good question, and it has a simple answer. You need carbs to get ample energy, which will help you to build muscles.
How many carbs do I need to build muscle?
A well-balanced diet consists of carbs, proteins, and fat. However, if you want to build muscle, then you should have at least 50%- 55% carbs in your everyday diet.
How many carbs do you need a day to build muscle?
You need to have around 250 grams to 500 grams of carbs per day to build muscle. The exact amount depends upon your body weight and other body requirements.
Why do you need so many carbs to build muscle?
You need so many carbs so that your body has ample energy to build muscles and make sure that they stay strong.
How many carbs do you need after a workout to build muscle?
You should have 1 to 1.5 grams of carbs per kg of your body weight after working out to build muscles. So, if your weight is 60kg, then you should have 60grams to 70grams of carbs after every workout session.
When do you need carbs to build muscle?
The ideal time to have carbs would be during the day so that you have an energetic start to your day. You should also have carbs before and after your workout routine. Having them before working out will give you enough energy, and having them after working out will help to repair your muscles.
How many grams of carbs do you need to build muscle?
You need around 200 to 500 grams of carbs on a daily basis to build muscle. The exact amount required can be determined from your body weight and workout routine.
Can you build muscle without carbs?
Your body needs the energy to function, and carbs are the main source of energy for your body. Therefore, if you don’t have an optimal carbohydrate intake, your body will start decomposing your muscles to gain energy. This is why you need carbs to build muscles.
What do carbs do?
Carbs provide our body with energy. They are the reason behind most of our bodily functions. They also provide optimal energy for muscle building.
What do carbs do for your body?
Carbs are the main source of energy in your body.
We are sure you know very well by now that carbs are the main source of energy for your body. They are also digested the quickest out of all the macronutrients, and they provide your body with gradual and long-lasting doses of energy. They are also stored as glycogen to be used later on for getting energy.
However, they are also extremely important for gaining muscle mass. Most people focus on working out to build muscle and the ones who do focus on their diet as well tend to completely cut their carbs from their dietary intake. However, your body will suffer from constant exhaustion and fatigue without carbs.
You need carbs to maintain optimal energy levels throughout the day, especially during your workout session. Furthermore, you also need them after working out so that they can help to repair your muscles and save your body from muscle loss. All of these reasons are enough to explain why you need carbs to build muscle.