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If you’re hitting the gym regularly to build muscle, then you should know the importance of a healthy intake of carbs in your diet. Yes, you heard it right. Carbs, the macronutrient that has been vilified for the longest time, play a crucial role in helping you build those gains. Now, we know that not all carbs are created equal. The carbs found in processed and packaged foods can do you more harm than good. But, there are good carbs out there that can fuel your body and aid in muscle building. Let’s start by understanding the role of carbs in building muscle. Carbs are an important source of energy for the body. When you’re working out, your body uses glycogen stored in the muscles as a source of energy. Carbs help replenish glycogen stores, ensuring that you have enough fuel to get through your workout. In addition to this, carbs also help in protein synthesis. Protein is the building block of muscle and carbs work hand in hand to ensure that protein is efficiently utilised to repair and build muscle tissue. Now, not all carbs are created equal. Simple carbs like sugar and white flour found in processed foods can spike insulin levels in your body, leading to fat gain. Good carbs, on the other hand, have a low glycaemic index and provide a slow release of energy to the body, keeping you satiated for longer. So, what are these good carbs that can help you build muscle? Whole grain bread, brown rice, quinoa, sweet potatoes, and fruits like bananas, apples, and berries are some of the best sources of good carbs. These carbs are packed with nutrients and also provide a substantial amount of fibre that aids digestion and keeps you fuller for longer. But, it’s not just about the quantity of carbs you consume. Timing is also important. Consuming carbs before a workout can provide your body with the necessary fuel to power through your workout. Post-workout carbs can help initiate muscle recovery and replenish glycogen stores. In conclusion, if you’re serious about building muscle, then it’s time to embrace carbs. But, make sure you opt for good carbs like whole grains and fruits and consume them in moderation. With the right intake of carbs, you’ll be well on your way to gaining those gains you’ve been working hard for. Sources: - https://www.bodybuilding.com/content/carbs-for-muscle-gain-what-you-need-to-know.html - https://www.healthline.com/nutrition/good-carbs-bad-carbs#types-of-carbs

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