There is a lot of controversy these days around carbohydrates particularly when it comes to building muscle.
Some people seem to think they are terrible for your physique while others consider them essential.
In fact, some people get 50% of their daily calories from carbs while the ketogenic followers tend to have as little as possible. So do carbs actually make you fat?
While protein is the most important nutrient for building muscle, carbohydrates are also crucial for building mass.
Complex carbs provide your body with the fuel it needs to get through those difficult workouts and to rebuild muscle tissue.
So when it comes to your diet, it’s time to reevaluate how you look at carbs – check out the article below to figure out just how many carbs you should be consuming.
If you are not sure how to eat the proper way take our 30 second survey and get a recommended plan designed for your needs.
How Much Carbs Do You Need to Build Muscle?
How Much Carbs Do you Need?
Aim for 40-60% of your daily calorie intake to come from carbohydrates.
Remember that 1 gram of carbohydrates contains 4 calories.
Therefore, if you consume 3,000 calories per day then you will need to take in 1,500 calories from carbs which works out toe 375 grams. Keep in mind that everyone’s daily calorie needs are different depending on gender, size, weight and lifestyle.
It’s important that you are getting your carbs from high quality sources if you want to have any success at building strength and muscle.
Carbs are used at fuel for your training so without sufficient carbs you won’t be able to get through those gruelling workouts. Remember that if you don’t get enough carbs your body will need to break down muscle mass in order to provide fuel – obviously this is a situation we are looking to avoid.
Not All Carbs are Equal
So now that we know carbohydrates are important, which sources of carbs are the best?
As it turns out, if you consume most of your carbs from low-quality sources it can lead to fat gain.
Sugary carbs from processed foods should be avoided – things like white bread, white pasta and other foods with added sugar.
Instead, opt for nutrient-dense foods. These include fruits, veggies and whole grains.
These foods will help control your insulin levels while providing slow releasing, sustainable energy to get you through the day.
Avoid white breads and pastas and instead opt for darker version as these tend to be more nutrient dense.
Carb intake and Testosterone Levels
If you eat the wrong types of carbs your insulin levels will spike and your body will put on more fat.
Remember that high body fat levels leads to lower t-levels, which amplifies the impact on your body.
This is why people tend to get in worse shape over time despite not changing their diet – the hormones create a compounding effect.
Fortunately if you eat high-quality carbohydrates and keep your t-levels high you can avoid putting on a ton of fat.
There are a few ways you can keep your t-levels high such as performing resistance training, eating a solid diet and getting plenty of sleep.
Some guys take in ingredients that support testosterone production so they can eat more carbohydrates and build more muscle rather than putting on a ton of fat.
We have made a report on these ingredients that will increase the natural testosterone production that will help you put on more muscle mass.
See which ingredients boost testosterone production by reading our report here.