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Setting your carb intake is the best way to ensure you’re eating enough to make optimal gains. Carbs Are Important, But You Don’t Need to Count Them Have a question about setting your carb intake for muscle gain? Leave them in the comments section below. Checking your carb intake doesn’t take long, and the rewards are worth it. However, eating too many carbs can also keep you from eating enough protein or fat without gaining excess fat. Low-carb diets don’t work as well for high intensity sports like bodybuilding. If you want to gain muscle, you need to eat enough carbohydrate. * Every gram of carbohydrate has four calories. (680 calories of protein) + (900 calories of fat) = 1,580 Then he adds about 70 more grams of carbs.Īt this point, here’s what his macros look like: Since he knows how important protein is, he lowers his fat intake to 30% of his total calories, or 100 grams per day. (He has a thing for peanut butter).Īt this point he has 1,120 calories left, which gives him room for 280 grams of carbohydrate.īased on his training, Markus estimates that he needs around 300-350 grams of carbs per day. Initially, Markus sets his fat intake at 40% of his total calories, which is 133 grams or 1200 calories. He needs around 170 grams of protein per day, or 680 calories. Markus needs 3,000 calories per day because he’s trying to build muscle.
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Markus weighs 180 pounds (82 kilograms), and trains about 4 times per week for about 60-90 minutes per workout.
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Here’s an Example of How to Set Your Carbohydrate Intake Instead of changing your protein intake, lower your fat intake to get more carbs. If you’re more active and tend to be enjoy carbs more, shoot for the higher end. If you’re less insulin sensitive or active in other parts of your life, shoot for the lower end. The more you train, generally the more carbs you need. Adjust your carb intake to support your training.**Īfter setting your tentative macros, see how many carbs you need based on the above research we just covered. Then you can check your carb intake to make sure it’s roughly in line with the recommendations from the research. The most practical way to set your carbohydrate intake is to fill in your remaining calories with carbs. Fill in the rest of your calories with carbohydrate.** Add how many calories you’re eating from protein and fat, and then subtract that number from your total calorie allotment.** Here’s How to Set Your Carbohydrate Intake for Building Muscle Here’s how to choose the right amount for you.
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The more volume you do, the more carbs you need, and vice versa. Your carbohydrate needs depend on how much you’re training. That’s a good place to start.Įndurance athletes generally need about 5-7 grams of carbs per kilogram if they’re training moderately.(3-5) It makes sense that most bodybuilders would need slightly less than that. Most bodybuilders eat about 2-6 grams of carbohydrate per kilogram, or 1-3 grams per pound. Most of the research has focused on endurance athletes, who are generally going to need more carbs. We know carbs are important for strength training, but there isn’t much evidence on what an “optimal” carb intake is for strength athletes. However, you’ll probably gain more muscle in less time if you eat more carbs. You can gain muscle without eating any carbohydrate, especially if you’re a beginner. You won’t be able to push as much weight, and as a result you won’t gain as much muscle. If you don’t eat enough carbs, you’ll fatigue sooner. Intense exercise like heavy strength training uses almost entirely carbohydrate for fuel.(1,2) If You Lift Weights, You Should Eat More Carbs Here’s why carbs improve your performance in the gym. Setting your carbohydrate intake will only take a few minutes, yet it could save you weeks or months of effort. You’ll have to diet for longer to get lean, and it will take longer to get the body you want. If you eat too many carbs (calories), you’ll put on more fat than you should. Basically, some of your time in the gym will be wasted. If you don’t eat enough carbohydrate to fuel your training, you won’t build as much muscle. Now it’s time to set your carbohydrate intake. You know that you’ll never build muscle if you don’t eat properly.