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  1. #1
    Registered User OutOfStyle's Avatar
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    Carbs and Muscle Gains

    I would like some help understanding the importance of a high-carb intake for building muscle.

    From what I've read, the main purpose of adding carbs to your diet is to replace the glucose stored in your muscles (in other words, to replace the energy lost in a workout). But I've not found anything indicating that carbs are actually a part of the muscle-building process. Which leads me to my question: why are carbs so important for building muscle?

    Obviously, protein is a part of the muscle-building process; so we don't want anything (like a lack of carbs) taking away from our protein supply. But the body can use fat for energy as well. So what difference does it make if our diet is "high-carb","high-fat", or something in between? As long as we're not using protein as an energy source, why spend so much time worrying about this ratio?

    I do want to say I'm new to bodybuilding, and it's possible I've completely missed something here. But in the articles I've read on the topic so far, I haven't found a satisfying answer to this question. If any of you could help me out, I would appreciate it.
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  2. #2
    Common sense/moderation. gbullock32's Avatar
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    Never use ratios for macros, the body has minimum needs for fat and protein to function optimally, carbs have no needed intake and are preferential.

    .7g per poound for protein, and .4g per pound for fat are the minimum needs; from there fill remaining calories out as you like with protein/carbs/fat in any manner you like.
    Short cuts to success are often paved with lies.
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  3. #3
    Registered User OutOfStyle's Avatar
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    Ty for your answer. I've read a fair amount on how much protein we need to build. Of course the answers vary quite a bit, but .7 seems to be in a well-supported range. I haven't, however, done much reading on the minimum fat requirement. Do you know of any studies I could look at to learn more about that?
    Last edited by OutOfStyle; 02-14-2018 at 02:30 PM.
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    Originally Posted by OutOfStyle View Post
    Ty for your answer. I've read a fair amount on how much protein we need to build. Of course the answers vary quite a bit, but .7 seems to be in a well-supported range. I haven't, however, done much reading on the minimum fat requirement. Do you know of any studies I could look at to learn more about that?
    0.4 g/lb. Stickies maybe?
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  5. #5
    Registered Lifter boo99's Avatar
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    Originally Posted by OutOfStyle View Post
    Ty for your answer. I've read a fair amount on how much protein we need to build. Of course the answers vary quite a bit, but .7 seems to be in a well-supported range. I haven't, however, done much reading on the minimum fat requirement. Do you know of any studies I could look at to learn more about that?
    Alot have asked for that here but I think Mrpb didn't have any when asked and he would know

    Wonderpug, when he posted here, (come back btw) mentioned the fat minimum was from clinical observation meaning from lab results, etc

    Possibly that number was the minimum before labs were not WNL but it wasn't ever fully explained

    We just know that at some point a sustained low fat intake may possibly affect people negatively
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  6. #6
    Gaintaining Mrpb's Avatar
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    Originally Posted by OutOfStyle View Post
    Ty for your answer. I've read a fair amount on how much protein we need to build. Of course the answers vary quite a bit, but .7 seems to be in a well-supported range. I haven't, however, done much reading on the minimum fat requirement. Do you know of any studies I could look at to learn more about that?
    A few studies here. There are more.

    1. Volek J, Kramer W. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. http://jap.physiology.org/content/82/1/49. Accessed February 12, 2017.
    2. Hämäläinen E, Adlercreutz H, Puska P, Pietinen P. Diet and serum sex hormones in healthy men. J Steroid Biochem. 1984;20(1):459-464. [PubMed]
    3. Bélanger A, Locong A, Noel C, et al. Influence of diet on plasma steroids and sex hormone-binding globulin levels in adult men. J Steroid Biochem. 1989;32(6):829-833. [PubMed]
    4. Hill P, Wynder E. Effect of a vegetarian diet and dexamethasone on plasma prolactin, testosterone and dehydroepiandrosterone in men and women. Cancer Lett. 1979;7(5):273-282. [PubMed]
    5. Howie B, Shultz T. Dietary and hormonal interrelationships among vegetarian Seventh-Day Adventists and nonvegetarian men. Am J Clin Nutr. 1985;42(1):127-134. [PubMed]
    6. Key T, Roe L, Thorogood M, Moore J, Clark G, Wang D. Testosterone, sex hormone-binding globulin, calculated free testosterone, and oestradiol in male vegans and omnivores. Br J Nutr. 1990;64(1):111-119. [PubMed]
    7. Tegelman R, Aberg T, Pousette A, Carlström K. Effects of a diet regimen on pituitary and steroid hormones in male ice hockey players. Int J Sports Med. 1992;13(5):424-430. [PubMed]
    8. Mylonas C, Kouretas D. Lipid peroxidation and tissue damage. In Vivo. 1999;13(3):295-309. [PubMed]
    Last edited by Mrpb; 02-14-2018 at 11:49 PM.
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  7. #7
    Registered Lifter boo99's Avatar
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    ^^ There you go OP

    If anyone has studies to share, or would be Mrpb
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