How Many Carbohydrates Are Needed For Muscle Growth?

How Many Carbohydrates Are Needed For Muscle Growth?

How Many Carbohydrates Are Needed For Muscle Growth?
How Many Carbohydrates Are Needed For Muscle Growth?

Carbohydrates are the main operational source of energy in the body. The brain and red blood cells (red blood cells) are especially fond of it.

Carbohydrates are especially important for people who want to increase muscle mass .

Carbohydrates themselves are not directly involved in the synthesis of muscle proteins (rather, they provide energy for this), but are necessary for normal muscle function during exercise.

With intense effort, the body's need for energy increases. Energy is needed for muscle contraction. Hence the concept of "excess calories", which is created primarily due to carbohydrates. 

 

The role of carbohydrates in muscle growth

To briefly describe the role of all macronutrients, protein is the material for muscle, fat is the hormone needed for muscle growth, and carbohydrates are the energy that muscles need.

Can Muscle Grow In Carbohydrate Deficiency?

No, this is unlikely.

It is unlikely that due to caloric deficit conditions, muscles will receive less glucose for work, an athlete will simply not be able to provide the necessary stimulus for muscle growth.

If we are talking about a beginner, especially overweight, then even in the absence of carbohydrates he will be able to progress, but this progress is very limited and will not be endless.

During exercise, glycogen is the main source of energy for fast muscle fibers. Glycogen is a form of carbohydrate storage in the body. In the absence of carbohydrates, glycogen stores will be incomplete and muscles will not be able to work at full strength.

Therefore, in order for the glycogen stores to always be full and to be able to perform a full strength training, we need to get the necessary amount of carbohydrates from the food every day.

 

Need for carbohydrates

The official recommendations established in the scientific community for the needs of carbohydrates are as follows:

  • for people with low physical activity:  3-5 g / kg  body   weight
  • for active people who exercise quite regularly and intensely or engage in physical labor most of the time:  5-7 g / kg  body   weight
  • for heavy, frequent and voluminous training or heavy physical work:   7-10 g / kg

For beginners who are just starting out, I recommend sticking to 3-4 grams of carbohydrates per kilogram. body weight.

If you are an athlete who goes to the gym 3 times a week, then I advise you to consume about 5 grams of carbohydrates per kg. body weight.

Amateur athletes who train more than 4-5 times a week with sufficient intensity should slightly increase their carbohydrate intake to 6 grams of carbohydrates per kg. body weight.

For professional athletes who exercise every day, the range of carbohydrate intake is 7-8 grams per kg. body weight.

 

Too many or too few carbohydrates

It is important to remember that the recommendations are only the basis for the initial composition of the diet, then it will be necessary to change the method of monitoring:

  • Do you have enough energy during a workout? Do you feel very tired already in the middle of the training process? Possible answer: Low in carbohydrates
  • Does weight gain increase due to muscle mass gain or body fat? Possible answer: Too many carbohydrates
  • Does the digestive system cope with the amount of food that needs to be eaten? Possible answer: Change your diet

If you notice that you have started to gain weight very actively, it does not mean that carbohydrates are to blame. You need to look at total calories and fat in the first place, maybe the excess calories go through them. Although an excess of carbohydrates also cannot be ruled out.

It is worth reducing carbohydrates as long as there is enough energy for physical activity and daily activities.

 

Are Carbohydrate Sources Important?

Every carbohydrate in the body is broken down into glucose, and it doesn't really matter if that glucose is derived from complex carbohydrates or from fast ones. As a result, there will still be glucose. 

But there is a downside: if we eat only fast carbohydrates, then we will not get a number of vitamins and minerals, as they are contained mainly in foods with complex carbohydrates.

If we want to successfully progress in the gym, then the diet must include cereals, vegetables and fruits, legumes, etc.

But you can get some of the carbohydrates from fast sources, the main thing is that the percentage of such carbohydrates is not more than 20-25% of the total carbohydrate intake.