Are Carbs Good for Muscle Building? (Expert Answer)

Short Answer: Carbs are good for muscle building. Because they have glucose and they can provide energy, replenish glycogen, and stimulate insulin.

Muscle building is a process that affects your skeletal muscles, which are the muscles that you can voluntarily control.

In muscle building, your body creates new muscle fibers by repairing the micro-tears that occur when you lift weights or do other forms of resistance training.

This can lead to various health benefits, such as increased strength, endurance, metabolism, and bone density.

One of the key factors in muscle building is diet.

What you consume can affect your protein synthesis, which is the rate at which your body creates new muscle tissue, as well as your energy levels, which can impact your workout performance and recovery.

To effectively build muscle, you should consume protein-rich foods like chicken, eggs, and whey protein, and avoid protein-poor foods like candy, chips, and soda.

Now, carbs are the main source of energy for your body.

People usually eat carbs in the form of grains, fruits, vegetables, and dairy products.

Carbs are good for muscle building because they contain glucose, which is the preferred fuel for your muscles and brain.

One cup of cooked rice can give you about 45 grams of carbs, which is 15% of your daily needs based on a 2,000-calorie diet.

Glucose can enhance muscle building by providing energy for your workouts, replenishing your glycogen stores after exercise, and stimulating insulin release, which is a hormone that promotes muscle growth.

Furthermore, carbs are a macronutrient and macronutrients are essential for muscle building.

Because, they provide the calories and nutrients that your body needs to support muscle growth and maintenance.

You can eat about 3 to 5 grams of carbs per kilogram of body weight per day safely.

More than that can cause weight gain, bloating, and high blood sugar levels.

Also, you shouldn’t eat carbs if you have diabetes or prediabetes to prevent hyperglycemia and its complications.

Because, your body cannot properly regulate your blood sugar levels due to insulin resistance or deficiency.

You can buy fresh carbs in your local market or can order them from online.

Always choose whole-grain, high-fiber, and low-glycemic carbs like oats, quinoa, and sweet potatoes.

Because, they are more nutritious, filling, and beneficial for your blood sugar and cholesterol levels.

You can store them in a cool, dry, and dark place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to building muscle effectively.

I always recommend my muscle-building clients to follow a high-protein, moderate-carb, and low-fat diet to improve their muscle mass, strength, and body composition.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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