Why should we eat more carbohydrates to increase muscle mass

Eating more carbohydrates during muscle building can help provide energy and promote muscle synthesis. Carbohydrates are the main source of energy during exercise, helping to maintain high-intensity training while stimulating insulin secretion to promote protein absorption and muscle repair.

1. Energy Supply

High intensity strength training can quickly deplete the body's glycogen reserves, and carbohydrates can be broken down into glucose to directly supply energy to muscles. Adequate intake of carbohydrates can prolong training duration and intensity, avoiding muscle breakdown caused by insufficient energy. supplementing carbohydrates after training can also accelerate glycogen recovery and prepare for the next training session.

2. Insulin regulation

Carbohydrate intake stimulates insulin secretion, which can promote the entry of amino acids into muscle cells and improve protein synthesis efficiency. After training, the combination of carbohydrates and protein intake can form stronger synthetic metabolic reactions, helping muscle fiber repair and growth.

3. Save protein

When the supply of carbohydrates is insufficient, the body will break down protein and convert it into glucose. During the muscle building phase, the daily protein requirement is relatively high. Adequate carbohydrates can reduce protein breakdown and consumption, ensuring that the ingested protein is prioritized for muscle synthesis rather than energy supply.

4. Water Storage

Each gram of glycogen binds 3-4 grams of water molecules and is stored in the muscle. Moderately increasing carbohydrate intake can increase muscle glycogen reserves and make muscle appearance fuller. This temporary increase in moisture, although not real muscle growth, can enhance muscle pumping sensation during training.

5. Training Recovery

Carbohydrate metabolites can help neutralize acidic substances produced during exercise and alleviate muscle soreness. Timely supplementation of carbohydrates after training can reduce cortisol levels, decrease muscle breakdown, and accelerate the body's recovery from fatigue.

During the muscle building period, it is recommended to choose low glycemic index compound carbohydrates such as oats and brown rice as staple foods. Before and after training, a moderate amount of fast absorbing carbohydrates such as bananas can be supplemented. The daily intake of carbohydrates should be adjusted according to the training intensity, generally 4-6 grams per kilogram of body weight. At the same time, maintain sufficient protein intake and regular strength training to avoid excessive carbohydrates being converted into fat storage. Special groups such as diabetes patients should adjust their diet under the guidance of doctors.