Carbs Necesarry for Muscle Gain

[KBall32]

Stats

Age 44
Ht 6'5
Wt 235
BF 15%
Training 10+ Yrs

Current Diet Macro's
Protein 300g 1200cal Carbs 168g 675cal Fat 70 625cal Total Calories 2500

I've read a lot on the forum about carb requirements, and it seems carb consumption varies from Keto almost 0 to moderate and high carb consumption as a % of TDEE/Macro. I am trying to do a recomp over the next few months and drop BF to 12%. Hoping to add a bit of muscle or at the least maintain. At lower carbs than about 100-150g/day I feel really flat, spacey, lack of energy.

Are carbs necessary for muscle growth/maintenance and hard training? Based upon my goal, should I adjust my carb consumption?

[73rr]

Yes I think carbs are needed to build muscle.

Your a pretty big guy according to your stats. I would suggest upping your cals all together a little. And then take a little off the fats and pUT it on the carbs.

Since your cutting maybe u should look into carb cycling. I love it for cutting but I get kinda crabby when I have low carbs. Good luck!

[Splifton]

Carbohydrates are protein sparing!! Also, you have to remember that hypertrophic fiber growth requires ATP for all enzymatic activities. (Specifically Na+ K+ -ATPase)

If our body can't synthesize ATP in the most preferred route such as our oxidation of glucose into CO2, (Cellular Respiration) then it's not using it's most efficient method of energy production. To keep it simple 1 glucose molecule can provide 30 ATP molecules by utilizing the multiple metabolic reactions associated with cellular respiration. We have other alternatives to ATP production such beta oxidation (14 ATP) or ATP recycling by phosphorylation to ADP molecules returning them to their former self.

1 glucose molecule>30 ATP or... 1 cycle of beta oxidation> 17 ATP The choice is yours! It's very, very, very lengthy on turning our stored triglycerides into cellular energy.

If it has to put in extra work and fuel to achieve the same result if carbohydrates were present in adequate amounts, then initiating anabolism is quickly nullified. In the spectrum of hormones... glucose intake increases insulin secretion and insulin is one of the most anabolic hormones that is endogenous to the human body.

[RaginCajun]

^^^^^the ole kreb cycle

[tarmyg]

I am running a lean bulk cycle over the next 300 days which is >24g of carbs/day. I'll let you know how that goes. I am sure there is someone who already knows this stuff, but I am interested in seeing how this goes for myself. I am, honestly, mostly doing this because any simple carbs make me feel like complete shit so using those, is for me, not an option.

[KBall32]

Tarmyg- It was your log that got me to consider dropping carbs, and Ketosis sounded like a great idea, who wouldn't want to burn fat for energy? Per Splifton, not as efficient of a process, and everyone is different. I have that stubborn belly fat I can't seem to get rid of. Thanks for your responses everyone. I am thinking of focusing carbs for breakfast and before/after training. Going to stay at 2500 until I see good movement and add carbs in to get me closer to 3000cal.

[novastepp]

Carbohydrates do not themselves promote protein synthesis of muscle tissue.

Essential amino acids are the scientifically verified substances that will engage protein synthesis after training and continue the anabolic repairing process for upwards of 24 hours after training, especially leucine; this is why whey is important PWO.

Carbohydrates, as a scientifically applied fuel source, aid in glycogen replenishment, and thus, energy expenditure in skeletal muscle.

Ergo, they are not "required" in regard to your specific question, but carbohydrates replenish glycogen, allow access to immediately energy, promote stable mood, and help restore energy at the skeletal muscle level for future training sessions.

I wouldn't skip them.