Believe it or not, your carbohydrate intake is just as, if not more important than your protein consumption. So if you’re asking yourself “how much protein do I need?” I recommend you also focus on calculating how many grams of carbs per day you’ll need to build muscle. The carbohydrates you consume play a huge roll in whether your body is creating muscle or breaking it down. Without the proper amounts of the correct type of carbs, your body will find it almost impossible to build and keep new muscle.
How Many Grams of Carbs per Day to Build Muscle?
The formula for calculating the amount of carbs you’ll need per day is simple.
Your body Weight (x) 2.25 = How Many Grams of Carbs per Day You’ll Need to Consume
130lbs (x) 2.25 = 292.5 Grams of Carbs per Day
Now that you have calculated the amount of carbohydrates you will be consuming on a daily basis, it is very important that you are consuming your carbs from complex sources. These complex sources are slow releasing carbohydrates that give your body the proper fuel throughout the day. Consuming the wrong type of carbs can result in insulin spikes, storing fat, exhaustion, and the inability to workout at your full potential. Complex carbs are typically found in whole wheat, whole grains, and vegetables.
Example of Complex Carbs:
Whole Grain Pasta
Whole Wheat Bread
Ok, so you know how many grams of carbs per day your body needs in order to provide a steady stream of energy throughout the day and you are also aware of the proper sources to get your carbs from in order to avoid storing unwanted fat. Now, here is one small secret post workout tip that goes against a little of what I just talked about.
You see, when you are in the gym performing high intensity activity, your body uses both your usable and stored energy. Once both are exhausted, it starts to eat away at the muscle and protein in order to create more energy. This is a catabolic effect that you definitely want to avoid. The only way to stop this catabolic effect dead in its tracks is to consume more “energy” (simple carbs) in order to spike your insulin levels. The fast you can spike your insulin, the quicker your body can go back into its anabolic/growing state.
How Do I Avoid Post Workout Muscle Wastage?
Immediately following your workout, add a simple carbohydrate source to your post workout meal. The idea behind the carbs being fast acting is simple, the faster they act and provide energy, the faster your body will stop eating away at your protein to create the energy.
Post Workout Meal
Your Body Weight (x) .3 = Post Workout Carbs in Grams
130lbs x .3 = 39 Grams of carbs for proper post workout nutrition.
By now you should know exactly how many grams of carbs per day you will need in order to build some serious muscle mass. Not mention, you should also be aware of the one small trick that will allow you to avoid any post workout catabolism and keep you in a growing state. Following this simple formula will provide you with a steady stream of energy throughout the day including any intense physical activity. You will perform at peak levels in and out of the gym while avoiding the storage of unwanted fat.