Are you on the journey of achieving your dream physique and wondering if should you eat more carbs than protein to build muscle?
But can we consider carbs among the best superfoods for bodybuilding and muscle growth?
As we all know diet indeed plays the most crucial role in muscle building, and that’s why knowing about the nutrients you are consuming is important too.
When it comes to muscle gain, the debate between carbs and protein has been ongoing for ages.
Some say carbs build muscle, not protein but according to some other opinions, carbs are not necessary, rather it has negative output in muscle building.
However recent studies suggest it is not possible to gain muscle without getting all sorts of nutrients in measurement.
So, it is essential to maintain a balance in nutrient consumption to explore the benefits each of them comes up with.
In this discussion, we will help you to answer the most asked question, how much protein, and carbs should I eat to gain muscle?
Should You Eat More Carbs Than Protein to Build Muscle?
If you are a fitness enthusiast you must know that bodybuilders around the world hail protein rich foods as the best bodybuilding superfoods for muscle growth as they plays the most essential role in building and repairing muscle.
But one should also not avoid carbs because they also play an important role in muscle building.
Here 3 reasons why you should focus more on carbs than protein:
1. Boost Energy
There is a common misconception that carbs or carbohydrates are not the nutrient type that perfectly fits the muscle-building approach, as they are high in calories and can lead to potential weight gain.
Due to this misunderstanding, many bodybuilders completely omit the consumption of carbs from their daily diet.
The popular opinion is that a no-carb diet is the best sort of diet for muscle building.
But how can one underestimate the ability of carbs to fuel energy? It is well evident that carbs are the primary source of the body’s energy production and they can provide individuals with the flow of energy needed during intense workout practices.
2. Improve Amino Acid Flow
The main reason why we consume foods like Oats, Tofus, and Peanut butter because they are some of the best source of proteins for vegans and vegetarian.
Protein is rich in amino acids, and the amino acid is something essential that plays a key role in the development and repair of muscle tissues.
But if you consume protein all alone, it doesn’t ensure that your muscles are getting all the essential amino acids, that’s where we need the help of carbs.
You will be surprised to know that carbs can help in reaching the amino acids to the muscle tissues so that you can benefit from them during your workout sessions.
That’s why experts advise using carbs before and after a workout to ensure the natural flow of amino acids to the muscles.
This is what is considered the best time to eat carbs for muscle growth.
3. Anabolic Effect
Along with boosting energy and amino acid flow to the muscles carbs also hold some anabolic effects which is something impactful in muscle muscle-building approach.
The sudden increase in insulin levels due to carbs is something that can provide anabolic muscle-building results more efficiently than testosterone.
Thus, in short, the answer is you should eat carbs to experience muscle growth but not necessarily more than protein.
But one may wonder, how much carbs should I eat to gain muscle and lose fat? Let’s discuss.
How Many Carbs Should You eat?
To decide how many carbs, you need to experience muscle growth, you have to get a brief idea about your maintenance calorie and calorie surplus.
First, multiply your body weight by 15 to find your maintenance calorie. Then you need to add 200 calories to find what exactly your calorie surplus is.
Now, set protein to 200 grams and fat to 20% of your body weight. Then divide the calorie by 4 to find your carb intake.
Suppose, you are a 210 lb man, then you may ask how many carbs do I need to build muscle.
Well, then your maintenance calorie should be (210*15) = 3150 calories. Calorie surplus will be (3150+200) =3350 calories. Calories from protein will be (200gm*4 calories/gram) =800 calories.
And by dividing the protein and 20% of fat from the surplus calorie, your total carb intake will be (3350-800-378) =2172 calories/ 4 calories/gm=543 gm.
So, if you are wondering, how much carbs and protein should eat to gain muscle, you must refer to the calculation.
What Time Should You Eat Carbs?
Consuming carbs during the perfect time is equally essential as the amount you are consuming.
If you are doing a workout, then it is best to consume the carbs before the workout as it will help you maintain a constant flow of energy and endurance during training.
If you are not working out, then you must equally divide carb intake among your every meal. In this way, you will get the benefits of the best carbs for muscle recovery.
How to Balance Protein and Carbs to Build Muscle?
As we have already discussed, both protein and carbs are equally important for muscle building, so you must balance the consumption of both for your healthy muscle building.
You must consume complex carbs such as rice, and whole grains before your workout.
One may wonder, then what is the best time to consume protein? After your workouts, you must satisfy the need for proteins by consuming protein powder.
You can also opt for protein-rich snack options to fulfill your daily need for protein.
By creating a perfect diet plan, you can harness the goodness of the best carbs for muscle gain and fat loss, along with the essential proteins.
Final Thought
So, in conclusion, it can be said that you must’ve found the answer to the commonly asked question, should you eat more carbs than protein to build muscle?
This is an age-old debate, which must be ended now as there is already so much scientific evidence that voices the role of carbs in muscle building.
The root of the confusion is, that most people don’t have the concept of healthy carbs, and that’s why they consider carbs as the unhealthiest substance on the planet.
But after going through the blog, if you had any such ideas, it must be clear and you must have understood the equal importance of carbs as protein in muscle building.
Hope you find this blog informative and if you liked it, share it with your gym buddy who lives on protein.
