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How Much Carbs to Build Muscle
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How Much Carbs do You Need to Build Muscle?
Carbs contribute directly and indirectly to muscle building and it is a big mistake for a bodybuilder to let his carb intake get too low because carbs are the premium source of fuel for hard workouts.
Carbs also help the muscle building and rebuilding process after a hard workout so you don't want to come up short on carbs.
On the other hand, you don't want to get too much carbs as excess carbohydrates are transformed by the body into fat and eating way too much carbs can make you way too fat. This is particularly true with simple carbohydrates as they are most easily shunted into the fat groove.
Here's a great rule of thumb for determining your carb intake:
It is recommended that your daily caloric intake should be made up of 40-60% carbohydrates. Most people would agree that making carbohydrates 50% of your daily calorie intake is a good rule of thumb, and has been proven an effective ratio as part of a bodybuilding diet.
So, how many grams of carbohydrates is that exactly? This is easy to determine when we know that 1 gram of carbohydrates equals 4 calories. Let's say you need to consume 3,000 calories a day to build muscle. If carbohydrates make up 50% of your diet, you will need to consume 1,500 calories worth of carbohydrates. At 4 calories per gram, 1,500 divided by 4 would equal about 375 grams of carbohydrates every day.
And you can adjust that number by the calorie total you have if it is different than the noted 3,000 calories a day. First find the calorie level of your carbohydrates, then translate it into the grams a day you need to take to hit that mark.