Fuel for growth
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If you want to achieve maximum performance and results in building an athletic figure, you need to eat enough carbohydrates.
Unfortunately, typical low-carb weight loss diets can be very detrimental to achieving your muscle building goals.
Muscle size without carbohydrates
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Can you grow without eating a lot of carbohydrates? Certainly. You can even build muscle on a keto diet. This might work, but it’s not optimal. Typically, you will begin to feel a decrease in energy levels after a few weeks due to this mismatch between your training needs and your low-carb diet.
Research has shown that fairly heavy weight training doesn’t even come close to using up all of our working muscle glycogen stores within a single strength session.
If this is true, why focus on carb intake?
Performance Impact
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The fact is that even a small loss of glycogen can have a significant impact on performance. Fast-twitch white muscle fibers are particularly dependent on glucose and are the first to run out of fuel.
If we want to maintain the functionality of these fibers during training, then it is necessary to maintain sufficient glucose levels.
There’s no hard and fast rule about how many carbs you should eat, but a rough guideline looks like this.
Amount of carbohydrates in grams
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- The lower limit for moderate training is 2–3 g per kg of total body weight. And even this means only 25–30% carbohydrates per day, which in any case makes fat or protein the dominant macronutrients in the diet.
- If your plans for building muscle mass are serious enough, then plan on 4 grams of carbohydrates per day per kilogram, and then you will be able to withstand very serious strength training.