How many carbs do you need to gain muscle?
Carbohydrates aren’t essential, but you can definitely build more muscles by having some carbs. Low-carb or keto diets aren’t optimal for building muscles.
Insulin is optimal for gaining muscle. Insulin is needed for growth hormone, it helps lower cortisol levels and increases free testosterone.
Having high blood sugar or insulin levels isn’t good just as having low blood sugar and insulin levels. When your blood sugar and insulin are low, your body is under stress, your cortisol and adrenaline go up, and testosterone goes down – not optimal.
How many carbs you need depends on the sensitivity of your insulin receptors – that’s why it’s really important to make sure your insulin sensitivity is optimal. To do this, you need to regulate your blood sugar.
What do I suggest to improve insulin sensitivity:
- make sure you have enough protein – 1gr per pound of body mass
- have some essential fats – 10% -20% of your total calories
- have some carbs – best around your workout
- exercise regularly
You can also add some natural herbs and vitamins that can help regulate your blood sugar levels and increase insulin sensitivity.
I think we can all agree that healthy blood sugar is very important for your health, fitness & longevity (brain & heart health, muscles, fat loss, sexual performance, energy, etc.).
Unfortunately, most of us don't have the time, money or devotion to make big lifestyle changes (diet, exercise, stress management, etc.)
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