Do We Need Carbs to Build Muscles? A Factual Check

Carbs for muscle growth? It’s one of the biggest debates in nutrition. Let’s fact-check this claim and separate myth from facts.

The article below is based on a statement made by Richard Smith, a leading nutrition expert, interviewed by Kent Carnivore, a passionate advocate for the carnivore lifestyle.

The statement was made in time stamp 1:19-1:30 of the video (you can watch this video here).

With the help of ChatGPT, I conducted a factual check on this statement and included conclusions based on available evidence.

By reading this article you agree to the Disclaimer. You can also download and print this article here.

RICHARD SMITH STATEMENT:

"The fallacy that we need carbs to build muscles is indeed just a fallacy"

FACTUAL CHECK CONCLUSION: 

The statement is factually correct: carbohydrates are not essential for muscle growth. Muscle protein synthesis relies primarily on adequate protein intake and proper training, not carbohydrate consumption. On a low-carb or ketogenic diet, fat and ketones provide sufficient energy for both performance and recovery, making carbohydrates unnecessary in this context.

EXPANDED ANALYSIS

1) Carbohydrates and Muscle Growth

Muscle growth depends on three primary factors:

• Adequate Protein Intake: Protein, especially essential amino acids like leucine, plays a direct role in muscle protein synthesis.

• Resistance Training: Consistent and progressive strength training is key to hypertrophy.

• Overall Caloric Surplus: Ensuring sufficient energy intake supports muscle-building processes.

• Carbohydrates are not required for muscle growth, as the body can generate glucose through gluconeogenesis when needed (a process where the liver converts protein or fat into glucose). This process uses protein or fat to maintain minimal glycogen levels required for recovery and anaerobic activity.

2) Fat as a Primary Energy Source

While carbohydrates are a quick energy source, they are an unessential nutrient, and unnecessary on a low-carb or ketogenic diet. When fat is the main fuel source (low-carb or ketogenic diets), the body adapts in the following ways:

• Increased Fat Oxidation: The body becomes efficient at breaking down fat for energy, supporting activities like resistance training and endurance exercise.

• Ketone Production: Ketones, derived from fat, become an effective fuel for muscles and the brain.

• Functional Glycogen Levels: Glucose, produced via gluconeogenesis, maintains sufficient glycogen for recovery and anaerobic activity

3) Recovery Without Carbs

Individuals relying on fat as their primary energy source can recover effectively without carbohydrates:

• Glycogen Replenishment: The liver produces enough glucose via gluconeogenesis to replenish glycogen as needed.

• Consistent Energy Supply: Fats provide steady, long-lasting energy for recovery and subsequent training sessions.

The following studies support the conclusion drawn in this article:

1. Muscle Growth on Low-Carb Diets: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/ketogenic-diets-physical-activity-and-body-composition-a-review/2872800CAE5F54E368EBF8E0A6F1214E

2. Fat Adaptation and Exercise Performance: https://journals.physiology.org/doi/pdf/10.1152/jappl.2001.91.1.115

3. Keto Diets and Muscle Function in Aging: https://health.ucdavis.edu/news/headlines/study-shows-that-keto-diet-boosts-size-and-strength-of-aging-muscles-improves-brain-health-/2023/02

4. Fat Oxidation Rates in Athletes: https://uphillathlete.com/nutrition/fat-adaptation/

5. Keto-Adaptation and Exercise Performance: https://www.metabolismjournal.com/article/S0026-0495%2817%2930298-6/fulltext

Free Immediate download/print of this article (no email asked):

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Disclaimer:

This article is not intended to provide medical, health, or dietary advice. I do not aim to convince you, but rather to empower you with facts.

Fact accuracy of this information: As always, I am committed to factual accuracy when presenting information. The insights and conclusions in this article have been thoroughly reviewed and checked for factual integrity. While AI tools like ChatGPT have been utilized as part of the fact-checking process, they complement a wider strategy that includes viewing current scientific research, expert analyses, and authoritative resources to ensure the reliability and relevance of the content presented. If there are any facts that I might have missed or that I have presented wrong - please contact me: at tammars.com@gmail.com