Over the last decade, as keto and carnivore diets grew in popularity in various fitness circles, carbs have more often than not been vilified as the ‘bad guy’. Sugars and processed carbs are most notably trashed by a large percentage of health influencers.
But so many of us love our carbs, right? Are they truly that bad for us? Scientists generally agree that carbs are the body’s first choice for fuel. Is there a way to harness the power of carbs to increase performance and optimize health?
Many athletes and bodybuilders are now strategically layering in carbs to boost performance. See below to learn how and why. Whether or not carbs play a material role in long-term health optimization is still an open-ended debate in the scientific community — we’ll tackle that question in a future issue.
How Do Carbs Support Workouts?
Carbohydrates fuel intense workouts and hypertrophy by providing readily available glucose, the primary energy source for high-intensity exercise. During heavy lifting or sprinting, muscles rely on glycogen (stored carbs) to perform optimally. Carbs also spike insulin, which aids in nutrient delivery to muscles post-exercise, promoting recovery and protein synthesis.
This anabolic effect supports muscle growth by allowing more effective repair and development of muscle tissue. Elite athletes and bodybuilders have been well aware of this for decades and “cycle” in carbs during strategic dietary windows.
Carb Cycling
Carb cycling is becoming more popular outside athletic circles. Initially used by bodybuilders and elite athletes, it’s now being adopted by fitness enthusiasts looking for flexible ways to balance energy needs with fitness goals. Its rise in popularity relates to growing interest in personalized nutrition strategies like counting macros, ketogenic diets, and body recomposition.
Carb cycling involves alternating between high and low carb periods. The most popular format is to alternate every other day, but it can be done on a daily, weekly, or monthly basis.
Some say that carb cycling can help with weight loss, but the weight lost may be mostly water. Others say it helps athletes get the metabolic benefits of low-carb diets without sacrificing energy or performance during exercise. Carb cycling isn’t for everyone, and there are things to consider before cutting carbs for extended periods.
Carb Cycling for Muscle Growth
This method offers a structured way for active people to fuel high-intensity workouts while supporting fat loss or weight management, making it appealing for broader fitness and health communities.
To optimize hypertrophy (muscle growth), timing carbohydrates strategically around your workouts is key to fueling performance, enhancing recovery, and supporting muscle repair.
Before Workout (Pre-Workout)
- Timing: 1–2 hours before training.
- Purpose: Carbs before a workout provide glucose to fuel muscles, support higher intensity training, and help prevent muscle breakdown.
- Suggestions: Choose complex carbs like oats, brown rice, or sweet potatoes, paired with protein for sustained energy. Within 30–60 minutes of your workout, opt for simpler carbs (banana, apple, or whole grain bread) for faster digestion.
During Workout (If Needed)
- Timing: For longer workouts (60–90+ minutes) or high-intensity sessions.
- Purpose: Fast-digesting carbs provide a quick source of energy, helping you maintain strength and endurance.
- Suggestions: Sports drinks, carb gels, or small sips of juice can work well during prolonged sessions.
After Workout (Post-Workout)
- Timing: Within 30–60 minutes after your workout.
- Purpose: After training, carbs replenish muscle glycogen (which supports recovery and muscle repair) and boost insulin levels. Insulin is an anabolic hormone that drives nutrients, including amino acids, into muscles, supporting repair and growth.
- Suggestions: Fast-digesting carbs like rice cakes, fruit, or white rice paired with protein (like a protein shake) work well post-workout.
Additional Tips for Optimizing Hypertrophy
- Pair carbs with protein at each meal to maximize muscle repair and synthesis
- Active individuals aiming for hypertrophy might consume 2–4 grams of carbs per kilogram of body weight, depending on size and workout intensity
- Carbs are stored in the muscles as glycogen, which is bound with water — proper hydration ensures optimal glycogen storage and muscle function
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