Should we eat more carbohydrates to increase muscle mass

During muscle building, it is usually necessary to increase carbohydrate intake appropriately, but it should be balanced with protein and fat intake. carbohydrates mainly provide training energy, promote insulin secretion, and aid muscle synthesis, but excessive intake may lead to fat accumulation. A diet that increases muscle should be adjusted based on factors such as training intensity, metabolic rate, and body fat percentage. It is recommended to prioritize choosing low glycemic index carbohydrates and pairing them with high-quality protein. Carbohydrates are an important energy source during the muscle building phase, especially for high-intensity strength trainers. Consuming an appropriate amount of carbohydrates before training can improve athletic performance and delay fatigue; supplementing after training can quickly replenish muscle glycogen and promote muscle repair. Choosing compound carbohydrates such as oats, brown rice, and whole wheat bread can help stabilize blood sugar and avoid fat accumulation caused by severe insulin fluctuations. The daily intake of carbohydrates can be controlled at 4 to 6 grams per kilogram of body weight, but it needs to be adjusted according to individual exercise and body fat changes.

Some populations need to carefully control their intake of carbohydrates. For example, those with a predisposition to obesity or insulin resistance should reduce the proportion of refined carbohydrates and increase their intake of dietary fiber. Using the carbon water cycle method, increasing carbon water on high-intensity training days and reducing it appropriately on rest days can achieve both muscle building and fat control effects. Patients with diabetes or people with metabolic syndrome need to adjust the type of carbon and water and the intake time under the guidance of doctors to avoid severe blood sugar fluctuations affecting health.

A muscle building diet should ensure a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight, combined with moderate amounts of healthy fats such as nuts and deep-sea fish. It is recommended to adopt the method of eating small meals and multiple meals, and concentrate the intake of carbohydrates before and after training to avoid consuming large amounts of carbohydrates before bedtime. Regularly monitor changes in body composition, and adjust the proportions of the three major nutrients when muscle growth stagnates. If necessary, consult a professional nutritionist to develop personalized plans.