When trying to build muscle, most people usually focus on protein, since it’s needed for muscle growth and repair. However, carbohydrates are just as important and often overlooked. Carbohydrates provide energy for hard workouts, help save muscle protein, keep hormones working well, and support quick recovery. Without enough carbs in your diet, you may not get the best results no matter how hard you train in the gym.
In this article, we’ll explain how carbohydrates help you gain muscle. You’ll learn how carbs fuel your workouts, affect hormones, support recovery, the difference between simple and complex carbs, how much to eat, and the best foods to choose. Use this information to add the right carbs to your meals and make the most of your muscle-building efforts.
What Are Carbohydrates and How Do They Help with Muscle Gain?
Carbohydrates are one of the three main nutrients our bodies need for energy, along with protein and fat. Carbs sometimes get a bad reputation in popular diets, but if you want to build muscle, they are your friend. Carbs are the main and best source of energy for the body, especially when you do tough activities like lifting weights.
When you eat carbs, your body breaks them down into glucose, which then travels in your blood to fuel your muscles, brain, and other organs. Some of the glucose is kept in your muscles and liver as glycogen, which acts as a quick energy supply when you work out hard or for a long time.
Types of Carbohydrates: Simple and Complex
Not all carbs are the same. Knowing the difference between simple and complex carbs can help you choose the best foods for muscle gain.
- Complex carbohydrates: These include starches and fibers. They’re made of long chains of sugar molecules and take more time to digest. This means they give you steady energy instead of a quick spike. Whole grains (like brown rice, quinoa, and oats), starchy veggies (sweet potatoes), and beans are great sources. They also come with fiber, vitamins, and minerals, which are good for health and help keep hunger away.
- Simple carbohydrates: These break down quickly and give your body a fast boost of energy. They’re found naturally in fruit and in processed foods like candy and sugary drinks. Simple carbs can be helpful right before or after a workout, when your body needs quick energy, but eating lots of processed simple carbs may cause energy highs and lows and leave you craving more food.
| Type | Examples | Rate of Digestion | Best Use |
|---|---|---|---|
| Complex Carbs | Oats, brown rice, quinoa, sweet potato, beans | Slow | Main meals, all day fuel |
| Simple Carbs | Fruit, honey, white bread, juice | Fast | Right before/after workouts |
How Carbohydrates Help Muscle Growth
Carbohydrates help muscle growth in a few key ways:
- They give your muscles energy during tough workouts so you can train hard and progress over time.
- They keep your muscles filled with glycogen, which is needed for exercise strength and endurance.
- They stop the body from using protein for energy, so protein can be used to build and repair muscles instead.
- They trigger insulin, which helps drive nutrients (including protein) into your muscle cells.
If you don’t eat enough carbs, you may feel tired, not recover well, and your body might even break down muscle to get energy.
Do You Need Carbohydrates to Build Muscle?
For most people who work out, the answer is yes-you do need enough carbs to build muscle well. Although protein is important for repairing and growing muscle, carbs are needed to power your workouts and support recovery. Your body performs best and can recover faster when it has a good supply of carbohydrates.
Without enough carbs, you’ll get tired faster during exercise. You might not be able to lift as much or finish as many sets, which limits your muscle growth. On low-carb diets, the body may use protein for energy, taking it away from muscle repair and growth.
Carbs and Workout Energy
During strength training, the muscles use glycogen (from carbs) for most of the energy, especially during hard or long workouts. If your glycogen levels are low, you’ll tire quickly and can’t push as hard. This is why eating enough carbs, especially before and after workouts, is so important for building muscle.
Carbohydrates Work Together with Protein
Protein repairs and builds muscle, but carbs make sure that the protein you eat is used for muscle repair-not just as extra energy. Carbs allow you to train harder and help your body send protein to your muscles at the right time. Eating both carbs and protein after a workout helps your body recover and grow new muscle.
How Do Carbohydrates Affect Hormones Relevant to Muscle Growth?
Carbohydrates help balance hormones that play big roles in building or breaking down muscle-mainly insulin and cortisol.
- Insulin: Eating carbs increases insulin, which moves nutrients like glucose and amino acids into muscle cells. This makes the muscle rebuilding process work better and helps prevent muscle breakdown.
- Cortisol: This hormone breaks down muscle when it’s too high for too long, often under stress or if you’re not eating enough carbs. Having enough carbohydrates in your diet helps keep cortisol levels in check, which helps keep muscle tissue safe from being broken down for energy.
How Do Carbohydrates Help with Muscle Recovery?
Getting enough carbs after a workout is very important to refill the glycogen in your muscles. That energy store needs to be topped up so you can recover quickly and be ready for your next workout. Without enough carbs, recovery is slower, and you might feel more tired or sore for longer.
Restoring Glycogen After Exercise
After exercise, your muscles are low on glycogen. Eating carbs helps put that fuel back quickly, which is especially important if you train more than once a day or on back-to-back days.
Boosting Protein Synthesis
Combining carbs and protein after working out not only restores energy, but also helps carry building blocks (amino acids) into your muscles, making recovery faster and muscle building more effective.
How Much Carbohydrate Do You Need for Muscle Gain?
The amount of carbs you need is not the same for everyone. It depends on your body weight, how much you work out, and your goals. But, there are some ranges you can start with and adjust from there.
- People who want to build muscle are often told to aim for 5-7 grams of carbs for every kilogram of body weight each day.
- For example, if you weigh 68 kg (150 lbs), that’s about 340-475 grams of carbs a day.
- You may need more if you train very hard or do a lot of exercise volume. If you’re trying to lose fat (“cut”), you might lower carbs a little, but not so much that it hurts performance.
Table: Carbohydrate Intake Recommendations
| Activity Level | Carbs per kg Bodyweight | Example (68 kg / 150 lb person) |
|---|---|---|
| Moderate Activity | 5-7 g/kg | 340-475 g/day |
| High Activity (bulking or intense training) | 6-10 g/kg | 410-680 g/day |
Listen to your body, check your energy levels and muscle growth, and adjust your carb intake if you’re not seeing progress or feel unusually tired.
What Are the Best Carbohydrate Foods for Muscle Gain?
The type of carbohydrates you eat is just as important as the amount. Most of your carbs should come from foods that also have fiber, vitamins, and minerals. Processed simple carbs (like sugar and white bread) are less nutritious and best saved for quick energy before or after workouts only. Whole foods help keep you full, fuel your body, and support good health.
List: Good Carb Sources for Muscle Gain
- Whole grains: Brown rice, quinoa, oats, barley, whole-wheat pasta.
- Starchy vegetables: Sweet potatoes, potatoes, corn, squash.
- Beans and lentils: Black beans, chickpeas, kidney beans, lentils.
- Fruits: Bananas, berries, apples, mangos.
- Dairy (if tolerated): Milk, yogurt.
Carb Timing: Before and After Workouts
- Before a workout: Complex carbs a few hours before, or simple carbs (like a piece of fruit) 30-60 minutes before, for quick energy.
- After a workout: Carbs with some protein for recovery, like a fruit and protein shake, or rice and chicken. This helps refill glycogen and starts muscle repair.
Should You Eat Simple or Complex Carbohydrates for Muscle Gain?
Both simple and complex carbs have a place in your muscle-building diet. Most of the carbs you eat should be complex, from whole foods, so you have steady energy for the day and your workouts. Simple carbs are best used around your workout times for quick energy or fast recovery.
When to Use Each Type
| Simple Carbs | Complex Carbs |
|---|---|
| Before or right after workouts | All other meals and snacks |
| Quick digestion & fast energy | Longer-lasting energy, keeps blood sugar steady |
| Examples: Fruit, rice cakes, juice | Examples: Oats, brown rice, whole-wheat bread |
Is a Low-Carb Diet Bad for Muscle Gain?
Very low-carb diets can make it much harder to build muscle, especially if you train hard. If you cut back carbs too much, your body will have less energy for workouts, slower recovery, increased soreness, and worse hormone balance (like higher cortisol and lower testosterone).
Risks of Low-Carb Diets for Muscle Gain
- Less energy for training, which means fewer sets, lighter lifts, and less muscle growth.
- Slower recovery, more soreness, and more muscle tissue getting broken down for energy.
- Worse hormone balance: low carbs can reduce insulin (needed for muscle building) and raise cortisol (which can break down muscle).
- Possible issues with mood and focus during workouts.
Some people might build muscle on low-carb diets, but it’s harder and often slower. Most athletes and bodybuilders get better results including plenty of carbs in their diets.
Frequently Asked Questions About Carbohydrates and Muscle Gain
Can You Build Muscle on a Low-Carb Diet?
It’s possible to build some muscle with less carbs, but it’s much harder, especially for people who work out hard. You may notice less strength, stamina, and slower recovery. The best way for most people to maximize muscle gain is to include a healthy amount of carbs along with protein and fat.
Do All Athletes Need the Same Amount of Carbs?
No. Your carb needs depend on your size, workout type, and training amount. For example, endurance athletes need more carbs than someone only doing short, light workouts. Adjust your daily carbs based on your activity and how you feel.
Do Strength Athletes Need to Carb Load?
For most people lifting weights, eating enough carbohydrates each day covers their needs. Carb loading (eating extra carbs before a workout or event) is mainly for endurance athletes before very long events. However, if you do multiple hard workouts a day, you might need extra carbs to keep your energy up and recover fast.
Main Points About Carbohydrates and Muscle Gain
- Carbohydrates are just as important as protein for anyone trying to gain muscle.
- Carbs give you energy to work out hard and help your body use protein for repairing and building muscle, not just for energy.
- Eating enough carbs keeps your hormones balanced and supports faster recovery after exercise.
- Get most of your carbs from whole, nutrient-rich foods, and use simple carbs mainly before or after workouts for quick energy.
Carbs are not your enemy when trying to build muscle-they are a big part of your success. Include enough carbohydrates in your diet to support your training and recovery, and you’ll see better results from all your hard work.
