Most often, the principles of nutrition for gaining mass in bodybuilding boil down to the mantra: 1.8-2 g of protein per kilogram of body weight. And all athletes with more than 2 months of training experience can usually repeat it well.
Sports nutrition manufacturers play the same tune, endlessly purifying proteins from natural products “contaminated” with fats and carbohydrates, striving for the coveted figure of 100% purity and the fastest absorption time…
However, protein is just one of the three basic components of food. There are also carbohydrates and fats, which nature has included in everything that runs around and pops out of the ground, asking to be served on a human’s table.
It is hard to argue with the necessity of consuming protein for muscle mass gain and even for weight loss. These are facts proven by life and practical experience.
In this matter, it is important to understand the difference between sports protein and natural protein from food, to grasp the topic of possible harm of protein, especially animal protein.
However, the role of carbohydrates in gaining muscle mass is a widely debated question.
Sometimes they are compared in importance to protein and it is claimed that without them, mass cannot be gained.
At the same time, many popular experts increasingly showcase their low-carb diets and abs with coveted six-pack, claiming that the only way to become as lean as they are is through a low-carb diet.
Below, we will discuss the role of carbohydrates in gaining muscle mass. We will touch on questions such as: what functions do carbohydrates perform in the body and why are they needed in sports, how many carbohydrates are needed for mass gain, and how and when during the day is it best to consume them.
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Main thoughts:
Carbohydrates are the primary source of basic energy molecules ATP for maintaining physical activity
Functions of carbohydrates in the body related to sports and bodybuilding
1 Carbohydrates are the main source of energy for workouts
Carbohydrates are the primary source of energy for our body.
Let’s briefly explain how they are converted into energy and at the same time reveal the secret of one of the most popular supplements in bodybuilding – creatine.
The basic energy molecule from which cells obtain energy is the ATP (adenosine triphosphate) molecule. The more ATP molecules are stored in a muscle cell and the faster they can be recreated after use, the more intensely we can train and lift heavier weights.
During training, the demand for ATP is significantly higher. For example, during a sprint, these molecules are created at a rate 1000 times higher than the normal resting state.
Where does ATP come from?
Our body can “extract” them from carbohydrates and glycogen in particular, body fat, and phosphocreatine, better known as creatine – one of the most popular dietary supplements in sports and bodybuilding.
Creatine is a reservoir of quick energy in the body.
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In muscles, it cannot be stored in large amounts and only supports the performance of high-intensity exercises of short duration, up to 1 minute 9, which includes sets with maximum weights in bodybuilding.
Energy is produced from creatine almost instantly.
What happens after creatine is depleted? Where does the energy come from?
The process of anaerobic energy production from muscle and liver glycogen and glucose (carbohydrates) in the blood is initiated, which is fast but not very efficient, i.e., the yield of ATP energy molecules per glucose or glycogen molecule is low.
This process provides energy for physical activities lasting from 1 to 3 minutes, i.e., practically all sets during bodybuilding training.
During prolonged physical exertion (more than 3-5 minutes), the process of aerobic “burning” of glycogen, sometimes amino acids, and fats in the blood and fat stores is initiated, which is more efficient but slower in ATP production. During long and intense workouts, energy is obtained in this way.
For the most astute, it should already be obvious that as long as glycogen is not used and there is glucose in the blood, it is practically impossible to start losing weight by burning fat.
– What are carbohydrates needed for in sports?
To provide energy for workouts, performing any physical movements, and life as such.
– Why do we get tired after performing several repetitions in a set during training?
One reason is the depletion of ATP energy molecule stores in the muscles. In the breaks between sets, their concentration is restored using the mechanisms described above.
Carbohydrates are the primary source of basic ATP energy molecules for maintaining physical activity
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Glycogen and Muscles
So, carbohydrates are the primary source of energy for our body.
After their absorption, some of them in the form of glucose goes to meet the body’s current energy needs, while the excess is stored for later use in the short-term energy storage – glycogen in the liver and muscles.
If there are so many carbohydrates that glycogen stores are filled, the remainder is then sent for storage in body fat – the long-term energy storage.
Glycogen consists of a large number of glucose molecules linked together in a long chain. It is stored in the liver and muscles, and this is precisely where the importance of carbohydrates for gaining muscle mass in bodybuilding and endurance in sports lies.
On average, the human body can store about 100 g of glycogen in the liver and ~500 g in the muscles. The latter value is determined by the size of muscle mass and the level of training activity.
The liver glycogen is used as an energy source for brain nutrition and maintaining other vital functions, while muscle glycogen is used to support physical activity.
Glycogen is directly related to endurance in sports and is important for maintaining a high level of physical activity.
On the other hand (and this is directly related to bodybuilding), the more glycogen stored in the muscles, the larger their volume, as each gram of glycogen binds 3-4 grams of water.
There is only one way to maintain a high level of glycogen – to consume carbohydrates.
Liver and muscle glycogen serve as short-term energy storage; they provide endurance in sports and muscle volume in bodybuilding
2 Carbohydrates and Endurance in Sports
You have probably noticed that runners, cyclists, and tennis players regularly refuel with bananas, bars, and various substances in tubes and bottles during long training sessions or competitions.
Most often, they are holding sources of carbohydrates. The more intense and prolonged the training, the more our body uses carbohydrates.
Numerous scientific studies indicate that carbohydrates during prolonged moderate and high-intensity training increase endurance and improve physical performance 2.
In heavy training in the mountains, a significant reduction in recovery time and better replenishment of glycogen stores have been shown with carbohydrate intake of 65-70% of daily caloric intake.
Interestingly, in the same experiment, sports performance did not differ on a diet with a moderate amount of carbohydrates (50-55%) and an increased amount (65-70%) 2.
Overall, scientists say that the effect of consuming high and moderate amounts of carbohydrates on sports performance is not well studied.
However, numerous studies provide grounds to assert the existence of a direct relationship between physical endurance and performance and the amount of carbohydrates in the diet, as well as that their deficiency worsens sports performance and is practically felt in increased fatigue and muscle weakness 2.
When carbohydrate stores in the body are depleted, it is virtually impossible to maintain a high level of physical activity.
Recently, low-carbohydrate diets have become increasingly popular in fitness and bodybuilding, and there is an opinion that they can help maintain a shredded muscle definition by training the body to primarily use fats for energy.
But you can’t deceive nature. On such diets, it is only possible to maintain a low level of training activity, and it is practically impossible to run long distances, train with maximum weights, or perform anything similar that requires endurance.
The adequate amount of carbohydrates in an athlete’s diet relative to energy expenditure determines endurance, recovery speed, and performance in sports.
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3 Are carbohydrates beneficial for gaining muscle mass? Are proteins and carbohydrates more effective for muscle gain than just protein?
The importance of proteins (protein) for gaining muscle mass is an undeniable fact, supported by numerous scientific studies and easily verifiable through practical experience.
We have found that carbohydrates play a critical role in endurance sports.
The question remains unclear: how necessary are they for gaining muscle mass? Or to rephrase the question: is the combination of protein and carbohydrates more effective in building muscle mass than protein alone?
The concept of combining proteins and carbohydrates is embedded in a sports nutrition product known as gainer, which is specifically designed to maximize muscle mass gain and is recommended for post-workout consumption.
Gainers typically include carbohydrates with a high glycemic index, i.e., those that raise blood insulin levels – a hormone known for its important role in muscle anabolism.
Insulin is a transport hormone, one of whose functions is to deliver nutrients (glucose and amino acids) to the muscles. Therefore, the intake of carbohydrates with protein for muscle gain or insulin injections seems quite logical.
However, scientific research on this matter is contradictory. Scientists question the fact that insulin levels exceeding physiological levels can contribute to more intense muscle protein synthesis.
Numerous studies reveal the determining role of the amino acid leucine in the muscle synthesis process 3. Leucine is one of the three BCAA amino acids known for their critically important role in muscle gain.
Scientist Vandré Casagrande Figueiredo and colleagues in an article published in the Journal of the International Society of Sports Nutrition, criticizing the common belief about the importance of the combined intake of carbohydrates and proteins (leucine) for maximum stimulation of muscle growth, note:
“Yes, it is true that insulin is necessary for muscle protein synthesis just like amino acids, however, even a very low level of it is sufficient to ensure synergistic action together with leucine. Moreover, it is important to keep in mind that when consuming leucine, insulin levels significantly increase (by 2-3 times).” 3.
When comparing various sources of protein that differently affect blood insulin levels (milk and soy protein shakes, with the same energy value and nutritional composition in proteins and carbohydrates), scientists found that milk protein with a lower glycemic index is more effective for gaining muscle mass than soy protein with a higher glycemic index 4,5.
In general, it should be noted that the issue of the combined action of protein and carbohydrates for mass gain is not well studied.
In three available scientific studies, it has been shown that adding carbohydrates to a dose of protein recognized as ideal for muscle mass gain (20-25 g of leucine-rich protein) does not provide any effect compared to just protein 6,7,8.
According to scientific research, the combination of protein + carbohydrates (an example of which is gainer) is not more effective for muscle mass gain than just protein.
4 How Carbohydrates Affect Body Composition and Muscle Definition
Carbohydrates are considered the enemies of weight loss and dry definition, and there are reasons for this.
If they are consumed in excess (more than the energy needs), it is impossible to improve the ratio of fat to muscle mass.
The mechanism of obesity when consuming carbohydrates is as follows:
- after their absorption, insulin levels in the blood rise, the task of which is to control blood sugar levels;
- insulin transports some of the carbohydrates in the form of glucose into the cells, including muscle cells, to meet current energy needs;
- excess carbohydrates are stored in short-term energy stores – glycogen in the liver and muscles;
- when glycogen stores are full, the remainder is transported by insulin to long-term storage – fat.
The more carbohydrates in the diet and the less energy demand, the more fat stores fill up.
If we turn this rule around, we get the universal rule of weight loss: in order to start burning fat, it is necessary to first deplete all glycogen.
This principle is the foundation of the ketogenic diet and intermittent fasting, which is recognized as one of the most effective diets for weight loss.
The harm of carbohydrates for weight loss and definition is explained by the ease with which they are converted into body fat when consumed in amounts exceeding actual energy expenditure.
Signs that your diet lacks carbohydrates. The danger of low-carbohydrate diets in sports
So, to improve body composition, it is necessary to simultaneously burn fat and maintain or increase muscle mass.
As already noted, low-carbohydrate diets are very popular today. They are one of the most effective for weight loss because:
- they allow the disconnection of the obesity mechanism carbohydrates-insulin-fat, described above;
- they reduce appetite: carbohydrate-rich foods cause a spike in insulin levels in the blood followed by a sharp drop in blood sugar, which is accompanied by a strong feeling of hunger;
- they help improve the overall hormonal background in the body.
However, the depletion of glycogen reserves in the muscles against the background of high physical activity leads to an inevitable decline in performance in sports and the development of overtraining syndrome.
At the same time, the level of the hormone cortisol in the blood increases, while the levels of testosterone and insulin decrease.
When cortisol levels rise, the mechanism of muscle catabolism or the breakdown of muscle cells is triggered. Low testosterone levels hinder the synthesis of muscle proteins. And decreased insulin levels disrupt the mechanism of delivering building materials and energy into muscle cells…
In addition, the likelihood of using the substrate for building muscle cells – amino acids – for energy increases.
All of this combined means the impossibility of progress in muscle mass growth.
Moreover, a lack of carbohydrates in the diet can lead to 9:
- disruption of menstrual regularity in female athletes;
- decreased bone density;
- increased fatigue;
- increased risk of injuries and colds;
- longer recovery duration.
It is nearly impossible to gain muscle mass on low-carbohydrate diets, not because the mechanism of muscle protein synthesis is ineffective, but due to the disruption of the recovery process, the inability to train fully, and the use of amino acids for energy rather than for building muscle cells.
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How many carbohydrates are needed to gain muscle mass?
The norm of carbohydrates in an athlete’s diet is determined by several factors:
- body weight;
- level of physical activity;
- goals (gaining mass or losing weight, body cutting);
- genetics (metabolic rate, body type);
- gender;
- environmental conditions (altitude above sea level or oxygen availability, air temperature).
Recommendations for the amount of carbohydrates necessary for gaining muscle mass in bodybuilding or for its maintenance vary: either as a percentage of total caloric intake or in grams per kilogram of body weight.
Both approaches are similar in their uncertainty, as they set a fairly wide range of carbohydrate norms. The range emphasizes the need for an individualized approach in calculations and consideration of the factors listed above.
How to do this?
Many dietitians use special formulas that always have a high margin of error.
We recommend an intuitive approach: base calculations on the provided norms, observe the dynamics in muscle and fat mass over a month, for example, and adjust the carbohydrate intake accordingly.
For example,
- if the body fat percentage is increasing, then the carbohydrate intake should be reduced;
- if muscle mass is not increasing with an adequate level of protein – slightly increase the carbohydrate intake;
- if there is high fatigue and low recovery speed – this may also indicate a lack of carbohydrates.
Recommendations for carbohydrate intake in sports are ambiguous. The calculation of the necessary value should be done individually, preferably using an intuitive approach.
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Carbohydrate norms in sports and bodybuilding
General recommendations for carbohydrate intake for ordinary people are as follows: 50-55% of total caloric intake in the daily diet should come from carbohydrates.
The norm of carbohydrates for athletes is described in the sports nutrition encyclopedia edited by Ronald J. Maughan and also constitutes 50-55% of the total caloric intake.
A higher caloric requirement for athletes is precisely met by a larger amount of carbohydrates.
The question of whether to further increase the carbohydrate norm during very heavy and intense training raises many disputes among scientists.
Some of them believe that with very high physical activity throughout the day, it is necessary to increase it to 65-70%. However, at such levels, the risk of gaining fat mass significantly increases.
Percentage ratios are inconvenient for calculations but are developed with one goal: to stimulate lower fat intake and higher carbohydrate intake within a given caloric value.
Another approach is to calculate the carbohydrate norm in grams per kilogram of body weight. This is significantly more convenient for practical application.
In the sports nutrition encyclopedia edited by Ronald J. Maughan, the value of 7-10 g of carbohydrates per kilogram of body weight 2 is indicated.
This is consistent with the joint position of sports dietitians from the USA and Canada, who recommend 6-10 g/kg 9. They also indicate that the exact dose depends on the athlete’s physical activity, the type of sport, gender, and environmental conditions.
As for bodybuilding, the recommended norm by scientists is also 8-10 g/kg 10, while popular literature and experts often limit themselves to significantly lower values of 1-6 g/kg…
The norm of carbohydrates in sports and bodybuilding in particular is 50-55% of the total caloric intake or 6-10 g per kilogram of body weight
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Example of calculating the amount of carbohydrates for gaining muscle mass using the traditional approach
Traditionally, in sports dietetics, carbohydrates are considered a food component through which the necessary calculated caloric intake is “reached” after the needs for protein and fats are satisfied.
Let’s calculate the necessary amount of carbohydrates for a 90 kg athlete using the traditional approach.
The recommended protein dose for gaining mass in bodybuilding (or for endurance training athletes) is 1.8 g per kilogram of body weight. This corresponds to ~162 g of protein.
The recommended fat norm for athletes is 1.7 g per kg of body weight 10. This corresponds to 153 g of fat.
Now let’s calculate the caloric value:
- 180 g of protein equals 648 calories (180 g * 4 cal = 648 cal);
- 153 g of fat equals 1310 calories (153 g * 9 cal = 1310 cal).
If the calculated total caloric intake for gaining mass (see below) is 3300 calories per day, then the remaining caloric value needs to be obtained from carbohydrates, i.e., 3300 – 648 – 1310 = 1342 calories or ~336 g of carbohydrates (1342 cal / 4 cal=336 g).
If we convert this into percentage terms, we find that proteins account for 20% of the total caloric intake, fats for 40%, and carbohydrates for 41%.
After rounding, we arrive at general recommendations for macronutrients (proteins, fats, and carbohydrates): 50-55% carbohydrates, 25-30% protein, 20-30% fat.
If the goal is to lose weight, the usual recommendation is to reduce the calculated caloric intake by 500 calories. In our case, this would result in 2800 calories. Recalculating according to the scheme described above will yield ~320 g of carbohydrates.
That is, it should now be clear that the amount of carbohydrates in the diet is a parameter that can be managed to achieve desired goals: mass gain, weight loss, or cutting, etc.
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Example calculation of carbohydrate intake in sports (g/kg) and (%)
If you multiply the athlete’s weight by the aforementioned norm of carbohydrates in grams per kilogram (lower limit), you get 90 kg * 6 g/kg = 540 g.
As you can see, the value differs. Why? Because there is no consideration of any individual parameters of the athlete, other than body weight.
However, even if we “start” from this value, nothing terrible will happen: if after a month, for example, fat mass increases, it will be a signal that the amount of carbohydrates needs to be reduced, say by 50-100 grams.
And finally, we check the specified norm in percentages: 3300 calories * 50% = 1650 calories should come from carbohydrates or 410 g. Very close to the calculated value.
The only question is: where did the 3300 calories come from?
One of the most popular formulas for calculating energy expenditure or the necessary caloric intake for an athlete per day is the Harris-Benedict formula, which takes into account anthropometric data and the level of physical activity. You can see how to use it here:
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How and when to properly take carbohydrates?
The same encyclopedia of sports nutrition edited by Ronald J. Maughan provides the following recommendations on how and when to properly take carbohydrates throughout the day 2:
- within 30 minutes after training it is recommended to consume a portion of carbohydrates at the rate of 1 g for each kilogram of body weight – to improve recovery after training;
- 1-4 hours before training, it is recommended to consume 1-4 g of carbohydrates per kilogram of body weight – this will provide energy for the workout or competition;
- During prolonged training/competition of moderate and high intensity, it is recommended to take 30-60 g of carbohydrates per hour – to ensure energy for the training.
What carbohydrates are best for gaining muscle mass? List of products
According to a simplified classification popular in dietetics, carbohydrates are divided into simple (or fast) and complex (or slow), with high glycemic index and low.
Simple carbohydrates include various types of sugars (besides table sugar – fructose, lactose, maltose, etc.), while complex carbohydrates include starches and fiber.
For health and weight loss, it is recommended to limit, or better yet, completely exclude simple carbohydrates from the diet. And the basis of healthy eating should be complex (slow, complex) carbohydrates.
In sports and bodybuilding, the situation is different. Carbohydrate-rich foods are considered, on one hand, as a source of nutrients, and on the other hand, as a source of energy.
From a nutritional standpoint, complex carbohydrates are beneficial. They should form the basis of the diet throughout the day, during all main meals. The exception is before and during training or competition.
The long digestion time of complex carbohydrates, as well as their increased fiber content can create discomfort when consumed during or just before physical activity: ranging from belching to the urge to relieve oneself at inappropriate times.
80-90% of carbohydrates should come from complex or slow carbohydrates, with high fiber and micronutrient content.
List of foods, sources of complex carbohydrates, recommended for gaining muscle mass:
- vegetables (potatoes, sweet potatoes, cabbage, broccoli, etc.);
- fruits and dried fruits;
- grains (oats, rice, wheat, etc.)
- legumes (beans, peas, lentils, chickpeas);
- whole grain bread and pasta;
- seeds and nuts.
Try to eat 2 servings of vegetables a day and 1-2 servings of fruits a day.
In addition to their nutritional value, plant foods mitigate the negative effects of a high-protein diet, characteristic of bodybuilding: animal protein increases acidity in the body, which stimulates the formation of kidney stones, the development of cancer, and other unpleasant diseases; fruits and vegetables have an alkaline effect and normalize acidity.
Simple carbohydrates are a source of quick energy, are absorbed quickly, and are characterized by high energy density with low content of indigestible fibers.
Despite their low health benefits, they are recommended to be consumed during long training sessions or competitions to replenish energy, in accordance with the recommendations provided above. Such carbohydrates are the main ingredient in sports and energy drinks.
| Table: List of carbohydrate-rich foods recommended for muscle mass gain | ||
|---|---|---|
| High nutritional value | Low nutritional value | |
| Foods high in complex (slow) carbohydrates for muscle mass gain – The basis of the diet throughout the day | Vegetables (potatoes, sweet potatoes, cabbage, broccoli, etc.), Fruits and dried fruits, Cereals (oatmeal, rice, wheat, etc.), Legumes (beans, peas, lentils, chickpeas), Whole grain bread and pasta, Nuts and seeds. |
|
| Foods high in simple (fast) carbohydrates for muscle mass gain | Fruits Freshly squeezed fruit juices Canned fruit juices Dried fruits Sweet dairy products Some sports bars |
Sugar Honey Jams Sweet carbonated drinks Sports drinks Maltodextrin |
And finally, to complete the picture, let’s emphasize a common mistake once again. It is often recommended in bodybuilding to consume simple or fast carbohydrates with a high glycemic index along with protein immediately after training for maximum stimulation of muscle growth. As shown above based on scientific research, there is no sense in this.
Complex carbohydrates should form the basis of nutrition for muscle mass gain. The consumption of simple carbohydrates is permissible during long training sessions and competitions to replenish energy. The benefit of consuming carbohydrates with protein for muscle mass gain after training in bodybuilding is questionable.
Conclusion
Thus, the importance of carbohydrates in sports and bodybuilding comes down to the fact that they are the primary source of energy for our body.
They determine the rate of recovery after workouts, provide a high level of physical activity and endurance, and also increase the size of muscle fibers and muscle mass as a whole.
The fact that carbohydrates together with protein are more effective in gaining muscle mass compared to just protein does not have unequivocal scientific confirmation.
