Hitting the gym and following a well-planned workout routine supplemented with a balanced diet are prerequisites to building muscle mass. Talking about food, the predominant notion is that to build muscle you need to have a protein-centric diet, balanced with other nutrients. But the tendency among gym-goers has been to completely cut off carbohydrates of late.
However, carbs are also needed to build muscle. So, they need to be included in the right proportion even in diets focused on building muscle.
Banking only on high-protein intake to build muscle mass is wrong, says experts. Proteins are important but not having carbs will result in the body being depleted of energy, cause muscle fatigue, reduce muscle protein synthesis and could also trigger loss of muscle mass.
Role of carbs in building muscle mass
Carbohydrates are macronutrients which play an important role in the human body. Apart from acting as an energy source, they also help in blood glucose and insulin metabolism.
Carbohydrates are stored in the liver and muscles as glycogen. During resistance training, muscle contractions rely primarily on aerobic glycolysis for energy. A depletion in glycogen could limit performance. Excessive glycogen depletion can lead to muscle fatigue by lowering ATP synthesis, and endurance exercise in a glycogen-depleted state can reduce muscle protein synthesis.
“Omission of carbohydrates or taking fewer carbs can result in muscle loss and lack of energy for the body,” says Nagesh Rao, master fitness trainer at Rockwall Fitness, Bengaluru. “The absence of carbs will result in muscles having less cell volume, which will further result in the shrinkage of the muscles and thus a reduction in their mass.
“Carbohydrates are needed for maintenance of glycogen level in the muscles, which is important for production of the energy needed for body functions. Even proteins need carbohydrates to get absorbed by the muscles.”
How much carbs are right
Ideally, a mixture of simple and complex carbohydrates should be consumed in pre- and post-workout meals.
“It is advisable that a normal meal should consist of 30-40% protein, 5-10% good fats and the remaining should be a combination of simple and complex carbs,” says Rao. “Normally, people consume protein after their workout — but carbohydrates should be consumed first. Because post-workout, the glycogen storage gets depleted, and it is necessary to replenish it with carbs. [So,] post-workout, proteins should always be consumed after intake of carbohydrates.”
The quantity of carbohydrates depends on the individual’s body, goals, exercise routine and lifestyle. For those who have diabetes, complex carbs (millets, ragi, etc) are advised over simple carbs (rice, potato, maida, sugar, etc).
Takeaways
- Lack of carbohydrates leads to low energy levels and muscle mass.
- After workouts, you should first consume carbs and then protein since it is important to replenish the body’s glycogen reserves.
- A mixture of simple and complex carbs should be consumed as pre- and post-workout meals.
