Proteins are the most crucial micronutrient for building muscle mass, and that has been well established, but what about carbohydrates and healthy fats? Are they also important for building and maintaining muscle mass?
They certainly are! The common misconception about carbs and fats when building muscle is often negative, but it shouldn’t be. Let us discuss why you need carbohydrates and healthy fats to grow and maintain muscle mass.
Why You Need Carbs to Build Muscle
Carbohydrates are not bad when you build up your muscles. You may need to adjust the types of carbohydrates you consume. This means you need to make sure you eat the right amount of complex carbohydrates, such as fruits and vegetables, and not consume simple carbs such as bread and biscuits.
Carbs are a Good Source of Energy in the Form of Calories
Gaining muscle requires a lot of energy. Unlike simple carbs, complex carbs provide a steady source of energy, so you can sustain your energy for a longer time, such as when you work out. Some good sources of complex carbohydrates are beans, vegetables, and fruits.
Carbs Replenish Stored Glycogen
Glycogen is an important source of fuel during intense exercises, such as strength training. So, when you want to gain and maintain muscle mass, you need carbs. Carbs help prevent glycogen depletion because carbs help replenish the body’s stored glycogen.
If you are trying to build up your muscle mass, you may not want your glycogen to deplete too much, because the body will turn to fats and protein to burn for energy needs when there is not enough. Burning excess fat stores is beneficial if this is part of your exercise goal.
However, if you are in a lean state and have no fat stores, the body may start to catabolize existing muscle for energy requirements if carbs are not sufficient to do so. While this may not be a problem for many, those who have a low bodyfat ratio and are engaging in high-expenditure workouts must ensure adequate nutrition intake, including complex carbs. As always, balance is the key to good health and muscle mass.
Carbs Help in Muscle Recovery
Exercising causes small tears in the muscles, which grow bigger and stronger when repaired. Consuming carbs after your workout can help muscles recover from exercise by repairing the tears and preventing muscle loss. It also helps restore immune function and avoid fatigue.
Why You Need Healthy Fats to Gain Muscle
When you want to gain muscle and improve your muscle mass, you may also be wanting to shed excess body fat. For many, this is where the trouble begins. Their first instinct is to avoid all kinds of fat. They believe eating fat equals gaining body fat, and this is not true.
Promotes Hormone Production
One of the key ways in which healthy fats help build muscle mass is by promoting the production of testosterone and growth hormones. These hormones are essential for muscle growth and repair, and diets high in healthy fats can increase their production.
Healthy Metabolism
Healthy fats are also important for maintaining a healthy metabolism, which is essential for building muscle. When you eat healthy fats, your body uses them to produce energy and maintain hormone levels, which helps to keep your metabolism running smoothly. This can help you to burn body fat and build muscle more efficiently.
Good Fats Increase Good Cholesterol
Increasing healthy fats in your diet can also increase good cholesterol. This prompts an increase in growth hormones, which are important for building muscle. It supports the production of more amino acids, which are the building blocks of protein.
Fats Help Store the Right Vitamins and Minerals
Healthy fats help the body absorb and store essential micronutrients beneficial for muscle growth. Additionally, healthy fats are important for promoting recovery after workouts. They can help to reduce inflammation and muscle soreness, which allows your muscles to recover more quickly and efficiently.
Including healthy fats in your diet is important for building muscle mass. Some examples of food that contain healthy fats are avocados, olive oil, nuts and seeds, fatty fish, eggs, and salmon.
Find the Balance
Complex carbohydrates and healthy fats are as important as proteins when wanting to build muscles and maintain muscle mass. The key is consuming balanced ratios through a healthy diet. It is important to consume complex carbohydrates to replenish your stored glycogen, and your diet must include healthy fats.
You need carbs as a primary source of energy, while fats allow the body to absorb and store essential micronutrients. Then, protein is converted into amino acids, the building blocks of muscles.
Carbs and fats can help prevent fatigue and muscle loss. They can also aid in muscle recovery and improve your body composition.
