We Were Wrong About Carbs for Muscle Growth!? (new study)
In a Nutshell
A new meta-analysis of 11 studies found no significant muscle growth difference between high-carb versus high-fat diets when calories and protein are matched. Fundamentals for gains remain 4-6 protein-rich meals daily with a caloric surplus, while fat needs are modest (~0.25-0.33 g/lb body weight) and the rest can be carbs or fats. Individuals should experiment over months with varying carb/fat ratios while tracking performance and recovery to find their personal optimum, rather than following the traditional "max carbs, minimize fats" bodybuilding approach.
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The long-standing claim that you want as many carbs as possible has been challenged by a new meta-analysis. The analysis compared carbohydrate and fat intakes of various levels and found no statistically significant effect on muscle growth of eating more carbs or more fats. This represents a huge win for mixed diets. The question remains how to determine if you personally benefit from more carbs, more fats, or something in between.
Four to six meals per day of high-quality protein form the core of pretty much each meal. Sufficient overall calories above maintenance are required to gain at your best rate and actually put on body weight. These two fundamentals represent non-negotiable ingredients for muscle growth. All people have made their best gains on this combination of four to six meals with protein at the core and enough calories to gain weight.
Protein intake of about a gram per pound of body weight per day serves as a really good middle number. Fat as an essential nutrient requires something like a quarter grams of fat per pound per day as a good idea. For someone weighing 200 pounds, this means about 200 grams of protein and at least 50 grams of fat. Typically, the target would be more like 75 grams of fat, representing a fourth to a third of body weight in fats.
The vast majority of the bodybuilding community and serious fitness community recommends 200 grams of protein for someone weighing 200 pounds, with maybe 75 grams of fat. The rest should be carbs, filling the remaining calories. The approach keeps fat on the low end and fills the rest with carbs. This has been the claim for a long time.
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