Published on November 3, 2023, 12:40 am
Carbohydrates have long been criticized in the health and wellness world, with many people adopting ketogenic or low-carb diets. However, recent research suggests that carbohydrates, particularly those with a low glycemic index, are crucial for athletes and individuals looking to build lean muscle.
A comprehensive review study published in Current Opinion in Clinical Nutrition and Metabolic Care analyzed various aspects such as ketogenic diets, low-carb diets, weight loss, insulin regulation, muscle formation, and endurance exercise. The study found that limiting carbs can increase protein oxidation and limit the availability of essential amino acids necessary for optimal muscle protein synthesis and recovery.
The authors of the review highlight that maintaining a low-carb diet (consuming fewer than 130 grams of carbs or less than 26% of total calories) for eight to 12 weeks can further impede essential processes that contribute to the growth of muscle cells. This is especially true for anaerobic exercises like weightlifting. In simpler terms, severely restricting carbohydrates can be detrimental to individuals regularly engaging in high-intensity exercise if continued beyond a week or two.
Nevertheless, following a ketogenic diet can be highly beneficial for certain individuals. Research indicates that this eating pattern can help reduce seizure frequency in people with epilepsy and improve markers of metabolic health when followed for six to 12 months. It is clear that going keto is not a one-size-fits-all solution but may have its merits depending on specific circumstances.
Instead of strictly limiting one macronutrient like carbs, the review suggests taking a more inclusive approach to building strength. Certain carbohydrates play a significant role in muscle mass and overall health.
For those interested in building muscle, consider the following tips:
1. Prioritize Protein: While protein is not the sole macronutrient necessary for muscle gain, it still holds great importance. Sedentary adults should aim for 0.8 gram per kilogram of body weight per day; however, active individuals should consume more. Shoot for 1.2 to 2.0 grams of protein per kilogram of body weight, with a focus on protein high in leucine—an amino acid essential for muscle building.
2. Pair Protein with Complex Carbohydrates: Combining protein with complex carbohydrates found in fruits, vegetables, whole grains, and legumes provides the necessary energy for strenuous exercise and aids in muscle repair and development. This combination is also beneficial for stabilizing blood sugar levels.
3. Choose the Right Carbs: Educate yourself on the healthiest carbs to incorporate into your diet. Not all carbohydrates are created equal, so selecting nutrient-dense options is crucial.
4. Engage in Strength Training: Start incorporating strength training exercises into your routine, gradually increasing the weight lifted over time to continually challenge and stimulate your muscles.
It’s worth noting that strength training shouldn’t be the only form of exercise you engage in. If you enjoy activities like running or yoga, continue to include them in your regimen. Movement is essential, and while strength training may be the most effective for building muscle, don’t discount the benefits of other types of exercise that bring you joy.
While a low-carbohydrate diet may not be ideal for most athletes as it can negatively impact muscle development and anaerobic performance, it can still benefit certain individuals. Consult with your doctor or a healthcare professional before making any significant changes to your eating pattern.
In conclusion, carbohydrates play a vital role in muscle gain and overall health. It’s important to strike a balance between macronutrients and take a holistic approach when working toward building strength and achieving fitness goals