Carbohydrates, and building muscle mass

There is a lot of talk about macronutrient ratios in the diet.
Contentious issues often depend on lifestyle or type of diet.
In a healthy, balanced menu, the distribution should be as follows: about 55% carbohydrates, 10-20% protein and about 20-35% fats.
However, there are various theories, more or less correct, which say to significantly increase the amount of fats or protein in the diet, at the expense of the most necessary for the body carbohydrates.
Low-carbohydrate diets composed inappropriately can lead to a decrease in vitality, as well as negatively affect concentration.
However, what is the issue of carbohydrates in the diet when building muscle mass?
Can one?
Is it not possible?
Or is their consumption even necessary?

Carbohydrates and building muscle mass

Notorious carbohydrates in the case of reduction diets, are necessary to successfully build muscle mass.
For this purpose, the minimum necessary amount of carbohydrates to take in the diet is 5 grams of this macronutrient per kilogram of body weight.
Why are carbohydrates so important?
Because their supply affects the amount of the anabolic hormone insulin in the body.
As a result, carbohydrates fill muscles with glycogen, thereby increasing their volume.
In addition, the presence of glycogen makes it possible to draw energy during workouts precisely from the carbohydrates supplied, rather than by breaking down muscle cells.

A hugely important issue for building muscle mass is also the caloric content of meals.
In order for muscle building to proceed properly, a caloric surplus is necessary.
To this end, it is necessary to eat balanced meals, but nevertheless providing more energy, exceeding the body’s standard requirements by 100-200 kcal.

Balanced meals while building muscle mass

Does a caloric surplus automatically mean that only the total number of calories is important, but not what’s behind them?
None of the above.
Meals in a diet designed to help increase muscle mass are of paramount importance.
Reaching for fast food, highly processed foods, chips or sweets, although they are very high in carbohydrates, can be destructive to the body, but also very bad for your mood.
Meals composed of natural products, of known origin, not processed too much – are the right fuel for the body and a source of energy necessary for the growth of muscle tissue.
The frequency of meals is also important – it is worthwhile to include 5-6 meals in the daily menu, including one after training to help replenish energy loss.

Training matters

Diet is the foundation, but hard work and sweat poured in the gym are also of great importance.
Strength training is very important in the process of building muscle mass, because load lifts performed in series stimulate muscles, triggering various reactions in them that result in an increase in their volume.
The question of training frequency is an individual matter and depends on the body’s capabilities and figure goals.

Other macronutrients in a diet for mass

Carbohydrates, while important, cannot cover the body’s total energy requirements.
Other macronutrients are also important in a diet used to build muscle mass.
Healthy fats help in the absorption of vitamins, and also support many important body processes.
Protein is a muscle builder, but also transports iron and oxygen in the body, so it too should necessarily be on the daily menu.
Protein supplementation can be quite fun and easy with protein supplements, which are great as one of the meals of the day.

The distribution of macronutrients in the diet is a very important issue, not only from the perspective of building muscle mass, but also from the perspective of a reduction diet or weight maintenance.
It is worth composing a diet with the idea that it should be a pleasure, not a painful necessity.
Then it will not only be easier to persevere on it, but also to get the expected results.