Carbs are very essential in your diet especially if you want to build muscle. But some people tend to misunderstand the importance that they have during strength training as well as body building.
Some people have been made to believe that carbohydrates are their worst enemy during body building, so they tend to avoid them or significantly limit them in their diet. The reason they give for avoiding carbohydrates is that they contain sugar, and sugar will make them fat, and some people don’t like being fat.
Well, that is entirely not right. Just like proteins are important for muscle growth, carbs are very crucial in helping you gain muscle mass and also maintain those muscles. Complex carbs provide the body the energy that it requires for building muscle.
You should therefore stop overlooking fats if you have been doing that for a muscle building diet plan. Some of the rules that you can use to calculate the carbs that will be perfect for you to take every day to build muscle are discussed next.
For effective muscle building, a daily caloric intake that comprises 40% to 60% of carbohydrates is recommended. But if we follow the rule of the thumb, making carbs 50% of the daily calorie intake will be perfect for your diet plan for building muscle.
Maybe it will be even be easier if we talk about the number of carbs you should take every day to build muscle in grams. A single gram of carbs is equal to four calories. If for instance you consume 3,000 calories daily in your body building diet, you should try to make sure that 50% of those calories are carbohydrates. This implies that 1,500 calories of your diet should be carbohydrates.
When we talk about the above example in grams, if you calculate you will find that you should be taking 375 grams of carbohydrates per day. We get that by simply dividing 1500 calories by 4, since 1 gram of carbs is equal to 4 calories.
But the caloric intake you will be observing will vary depending on what you want to achieve in your muscle building exercise and also your basal metabolic rate. For instance, if you are exercising in order to bulk, you will need to try and consume about 300 to 500 calories over your normal maintenance level. But if you exercising in order to cut, you will try to consume about 300 to 500 calories down your normal maintenance level.
It is therefore very important for you to make plenty of crucial carbohydrates part of your diet plan if you want to build muscle. The carbohydrates are very important for improving your performance as well as your intensity of training. If you avoid or limit carbs intake in your diet plan, you will be taxing the supply of protein in your body, and that can lead to a reduction in muscle mass.
Though carbs are not very important for normal survival, they are the main source of energy to the body, and the energy is of utmost importance when you are doing muscle building exercises. You should therefore make sure that you incorporate the right amount of the vital carbs in your body every day when you are building muscle.