My question is about the importance of carbs in regard to muscle growth. I find myself shying away from eating too many carbs for fear of adding extra bodyfat. However, I am aware that in order to gain more muscle mass, at least some carbs are necessary. So, how do we balance this so that when looking to add size, most of it is muscle?

Answer:

If you have read any of my writings on nutrition and diet, you would know that in my experience most bodybuilders tend to do better by relying more on protein and fats (primarily EFA’s) than too many carbs (especially naturals). However, what you said is most certainly correct--we do need some carbs in the diet in order to efficiently gain muscle mass. Carbohydrates are largely responsible for the release of insulin, which is one of the most anabolic/anti-catabolic hormones in the body. Insulin helps to drive amino acids and muscle building nutrients directly into muscle cells, while inhibiting protein degradation/breakdown. In addition, insulin will help control training-induced cortisol levels, which is also vitally important for remaining in an anabolic (muscle-building) state.

The key to properly using carbohydrates (and the insulin surges they produce) is to consume them at times when the body is “metabolically set-up” to shuttle them directly into muscle cells rather than turn them into ugly adipose tissue! This is a concept known as “nutrient partitioning,” and it is vital to bodybuilders looking to remain lean while getting bigger!

So, with that in mind, my recommendation to you is to ingest carbs at breakfast and your pre and post workout meals only, with the remainder of your feedings relegated to only protein and healthy fats.

I have gotten my best results by utilizing a combination of fast and slow-acting carbs at both breakfast and the pre-workout meal, and fast acting carbs exclusively at the post workout feeding. Some of my favorite “slow” carbs include oatmeal, Ezekiel bread/cereal, sweet potatoes and brown rice, while my preferred “fast” carbs are white potatoes, Karbolyn powder, rice cakes and white rice.

So if you want to gain muscle while saying “adios” to the addition of any more adipose, I encourage you to try my “timed-carbohydrate” approach to diet. Good luck buddy!