Science-Backed Answer: Do You Need Carbs to Gain Muscle?

When beginning a path toward better health and fitness, one of the most often asked questions is, “Do you need carbs to gain muscle?” While protein usually takes center stage in muscle-building conversations, carbohydrates play a crucial and frequently overlooked role. Many athletes and bodybuilders incorporate carbohydrates as a key part of their nutrition, yet misconceptions about carbohydrates persist, particularly with the growing popularity of low-carb diets. Some people try to build muscle while avoiding bread, rice, and pasta, but this can limit muscle growth and performance.

The fitness world has turned carbohydrates into villains. Social media is flooded with low-carb diets. Still, athletes and bodybuilders often prefer maintaining a high-carbohydrate diet, and they are the sportsmen with the most stunning bodies.

So, do you need carbs to build muscle, or is this just another nutrition myth? The answer might surprise you. Carbohydrates aren’t just helpful for muscle growth; they’re essential. Without them, your body might break down the muscle you’re working so hard to build.

Do You Need Carbs to Gain Muscle?

Carbohydrates, primarily in the form of complex carbs, are critical to both muscle mass and optimal body composition. During high-intensity strength training, your body draws on stored glycogen as its primary energy source, an energy reserve formed from the carbohydrates you consume. Maintaining adequate muscle glycogen not only boosts your performance but also directly impacts muscle gain and lean muscle growth.

Complex carbs provide a high supply of energy, and therefore, every resource in your strength training will be far productive. Conversely, the lack of carbohydrates can deplete glycogen reserves in a short period, resulting in fatigue, lower exercise intensity, and, over time, damage to muscle development. This is why complex carbs are the cornerstone of any diet designed to maximize muscle mass and support good body composition.

Whole grains, such as brown rice, oats, lentils, and sweet potatoes, are examples of complex carbs that break down gradually and provide consistent energy for extended, demanding exercises. When combined with adequate amounts of protein, they ensure that your body is well-supplied for both the short-term needs of the workout and the recovery processes that follow. This supports not only muscle mass growth but also positive shifts in body composition and sustained muscle synthesis.

How Carbohydrates Fuel Your Workouts

When considering the question “Do you need carbs to gain muscle?” it’s helpful to think of carbs as premium gasoline for your muscles. When you consume carbs, your body converts those Carbohydrates into glucose, which is used for energy, the primary fuel your cells require. This glucose gets stored in your muscles and liver as glycogen, creating energy reserves you can tap into during strenuous workouts.

Here’s where it gets interesting. During high-intensity training, such as the kind that builds serious muscle, your body preferentially burns glycogen. It’s the fastest, most efficient fuel source available. Fat and protein can also provide energy, but they’re slower to be processed. When you’re pushing through that final set of deadlifts, you want instant power, not a gradual energy release.

Your exercise becomes impaired due to a lack of glycogen reserves. Your body will have low energy. Your strength is lowered. You are unable to push as much or train as much. The result of this is a domino effect, whereby reduced workouts lead to less muscle stimulation, resulting in slow gains.

Research backs this up. Studies show that athletes who maintain higher carbohydrate intake consistently outperform those on low-carb diets during high-intensity exercise. They lift more weight, complete more reps, and recover faster between sets.

Carbs Prevent Your Body from Eating Your Muscles

If you don’t eat enough carbohydrates, your body may start using your muscle for fuel. This occurs through a process called gluconeogenesis, where, in the absence of carbohydrates, your body breaks down protein, including muscle tissue, to create the glucose that your brain and organs rely on.

At first, your body turns to glycogen stores for energy. But once those are depleted, it’s forced to convert muscle protein to glucose. Even if you’re consuming plenty of dietary protein, a low-carb approach can mean that protein is diverted for energy instead of being used for building and repairing muscle.

This is why many low-carb diets can lead to muscle loss, especially if you’re training hard. Carbohydrates “spare” protein, helping your body maintain muscle and recover more effectively. As sports dietitian Amy Stephens explains, eating enough carbs prevents your body from using protein for energy, freeing it up to focus on muscle growth and repair.

The Right Carbs Make All the Difference

Complex Carbs vs. Simple Carbs: Which Should You Choose?

When designing a diet for muscle mass, body composition, and muscle gain, not all carbs are equal. Complex carbs are the optimal choice for most meals, as they provide long-lasting energy, support stable blood glucose levels, and supply dietary fiber, vitamins, and minerals essential for general health and muscle development.

Complex Carb Examples: Oats, quinoa, brown rice, sweet potatoes, whole grain bread, and lentils.
Why Complex Carbs Matter: Regular intake of complex carbs stabilizes energy levels, enhances muscle recovery, and supports favorable changes in body composition by fueling muscle gain and reducing unwanted body fat.

Simple carbs, while sometimes beneficial in a targeted diet, should be used strategically. For instance, consider using them right after exercise, when rapid glycogen replenishment aids muscle recovery and synthesis. The best approach is to use simple carbs sparingly, primarily as a recovery tool after strength training, rather than as a staple throughout your daily diet.

Simple Carb Examples: White bread, candy, soft drinks, and baked goods.
Cautions: Frequent consumption of simple carbs can spike blood sugar levels, increase saturated fat intake, and promote unwanted body fat, thereby undermining your muscle mass and body composition goals.

Carbs, Body Composition, and Training

Changing body composition requires more than just increased muscle mass; it’s also about managing body fat and building lean muscle. Complex carbs fuel your strength training, making sure you can perform at your best while minimizing muscle breakdown. They also help manage appetite, prevent overeating, and regulate hormones involved in fat storage and muscle hypertrophy.

To optimize overall body composition, it is beneficial to include complex carbohydrates, healthy fats, and protein in the diet. Healthy fats support heart health, hormone balance, and the absorption of essential vitamins. Avoid excessive saturated fat to protect your heart and maintain a healthy body fat level, aiming to obtain most of your fats from sources such as avocados, nuts, olive oil, and fatty fish.

Post-Workout Recovery: Where Carbs Shine Brightest

After an intense workout, your muscles are like sponges, ready to absorb nutrients and begin the repair process. This is where carbs prove their worth.

Your glycogen stores are depleted after training. Without carbs to refill them, your body stays in a state of stress. Cortisol levels remain elevated, which can interfere with muscle growth and recovery. Consuming carbs after a workout helps normalize these stress hormones and creates an optimal environment for muscle repair.

Research suggests a ratio of about 2-4 grams of carbs per gram of protein after workouts for optimal recovery. So if you’re having a protein shake with 25 grams of protein, pair it with 50-100 grams of carbs. This combination maximizes muscle protein synthesis and glycogen replenishment.

Debunking the Low-Carb Muscle Building Myth

The internet is full of success stories about people building muscle on low-carb diets. These stories aren’t necessarily false, but they don’t tell the whole picture.

Some people can build muscle while restricting carbs, especially beginners who benefit from “newbie gains.” However, they’re likely not optimizing their potential. They might build muscle despite their low-carb approach, not because of it.

Mark Taylor, the 52-year-old bodybuilder who won the 2023 Mr. Universe title, offers a perfect case study. For years, he had followed a traditional high-protein, low-carb approach, and he felt constantly tired. It wasn’t until he embraced carbs, including sweet potatoes and porridge, that he achieved his best physique and energy levels.

Taylor’s experience illustrates a crucial point: sustainable muscle building requires sustainable energy. Low-carb diets may be effective in the short term, but they often lead to fatigue, weakened immunity, and reduced performance over time.

Balancing Carbs with Protein for Maximum Gains

Muscle building isn’t about choosing between carbs and protein; it’s about using both strategically. Think of them as dance partners, each playing a specific role in the muscle-building process.

Protein provides essential amino acids, building blocks needed to construct new muscle tissue. Carbohydrates supply the energy required for intense workouts and the hormonal environment that supports growth and development. Together, they create a synergistic effect that neither can achieve alone.

For someone exercising about an hour daily with muscle-building goals, nutritionists recommend consuming 5-7 grams of carbs per kilogram of body weight per day. For a 150-pound person, that’s roughly 340-475 grams of carbohydrates daily.

This might sound like a lot if you’re coming from a low-carb background, but remember: you’re fueling serious training and supporting significant muscle growth. Your needs differ from those of someone who is sedentary.

Practical Guidelines for Carb Intake

Mastering your carb strategy can significantly enhance your performance and recovery. Here’s how to optimize your intake:

PRE-WORKOUT (1-3 HOURS BEFORE): Prioritize complex carbs for sustained energy. Options like oatmeal topped with berries, a sweet potato paired with lean protein, or whole-grain toast with almond butter are excellent choices. These provide a steady release of glucose, ensuring you’re fueled for intense sessions.

DURING WORKOUT: For workouts exceeding 90 minutes, simple carbs are your best friend. Sports drinks, energy gels, or natural options like dates and bananas can help maintain blood sugar levels and prevent fatigue.

POST-WORKOUT (WITHIN 30-60 MINUTES): Recovery is key. Combine simple and complex carbs with protein to replenish glycogen stores and repair muscles. A protein shake with a banana, or a meal of white rice, chicken, and vegetables, works wonders.

Throughout the day, focus on complex carbs, such as quinoa, brown rice, oats, and starchy vegetables. These not only provide lasting energy but also support digestion and overall health.

ADDITIONAL TIP: Stay hydrated and pair carbs with healthy fats and proteins for balanced meals. For optimal impact, adjust your carbohydrate intake according to your exercise level and goals.

Weight Gain, Muscle Gain, and Carbohydrate Timing

Proper timing and distribution of carbohydrates are key in any diet designed for muscle gain and improved body composition. Consuming complex carbs in the morning or before workouts ensures optimal energy. A post-workout meal that combines a mix of simple and complex carbohydrates with excellent protein intake, such as a protein supplement, chicken breast with brown rice, or a lentil salad, maximizes muscle synthesis, replenishes glycogen, and kickstarts recovery.

Carbohydrate intake in the evening can also support sleep and recovery, further aiding muscle gain, muscle mass retention, and positive shifts in body composition.

If your goal is to gain weight through increased muscle mass, ramping up your intake of complex carbohydrates, protein, and healthy fats alongside a smart strength training regimen is the most efficient path. For shredding body fat while preserving lean muscle, focus on complex carbs for fuel and recovery, stay consistent with protein intake, and moderate your overall saturated fat consumption.

Final Thoughts: Powering Your Muscle Mass Journey with the Right Diet

preserving lean muscle all depend on the right balance of complex carbohydrates, protein intake, and healthy fats. Simple carbs and saturated fat should be managed carefully to prevent excess body fat and support heart health. Essential amino acids from quality proteins and a carb-rich diet work together for optimal muscle development, muscle synthesis, and athletic performance.

Remember: a low-carb diet may hamper muscle mass progress, while a carb-smart, high-protein diet rich in complex carbs gives you the energy and recovery tools needed to achieve your muscle gain, muscle hypertrophy, and body composition goals. Let carbs power your strength training sessions, preserve lean muscle, and transform your fitness journey.