High-Protein, Low-Carb Diet Doesn't Help Build Muscle; Bodybuilding Veteran Recommends Embracing Carbs

Many people who want to build muscle stick to this low-carb, high-protein diet. However, a bodybuilder veteran claimed that it didn't work for him.

Bodybuilder Recommends Carbohydrates For Muscle Building

Mark Taylor, 52, won the coveted "Mr. Universe" title in 2023. In a recent interview, he discussed how he gained muscle using an unconventional method -- carbohydrates.

According to Taylor, he stuck to the traditional high-protein, low-carb diet. However, he felt tired all the time. So, he decided to change his diet and consumed more carbohydrates instead, and that was when he noticed a difference in his body.

When compared to taking protein alone, several research indicates that consuming carbohydrates and protein after exercise does not increase muscle protein synthesis. The process requires amino acids, which carbohydrates do not supply, making them incapable of directly promoting muscle protein synthesis.

However, carbohydrates may impact the rate at which muscle protein is broken down. This is because the body produces the hormone insulin, which has been demonstrated to lessen protein breakdown in response to carbohydrates.

However, protein also impacts the synthesis of insulin, producing a comparable result. From a muscle-building standpoint, you could argue that more carbohydrates are unnecessary if you consume enough protein after working out.

However, the approach may have worked for Taylor because many bodybuilders go through a "bulking" phase, increasing their daily caloric intake by approximately 15 percent or more to gain muscle mass. After that, the process is followed by a "cutting" phase to remove body fat to highlight muscles deliberately.

A low-carb diet can encourage fat reduction, leading to a slender body. For this reason, a lot of bodybuilders and gym enthusiasts choose to embrace carbohydrates.

Additionally, low-carb diets entail less energy, which may result in decreased performance, increased weariness, and compromised immunity. Low-carb diets can also cause women's menstrual cycles to become irregular and diminish testosterone levels, which are important for muscular growth. Therefore, these widely used cutting techniques may be harmful to certain individuals.

Glucose, produced by carbohydrates and stored as glycogen in muscles for later use, gives us energy. Since weightlifting can be an intense form of exercise, our bodies use glycogen stored to fuel us.

Refined Carbs Can Make One Less Attractive

Claire Berticat Berticat and colleagues examined 104 adult males and females for their study. The participants were offered either a high-glycemic breakfast, which is high in refined carbohydrates known to elevate blood sugar levels, or a low-glycemic lunch, which was high in protein and unprocessed whole grains.

The subjects completed a questionnaire on their usual eating habits to determine how often they usually ate refined carbohydrates. They then carried out controlled trials in which participants had either a high- or low-glycemic breakfast to determine the immediate effects of consuming refined carbohydrates.

According to the study, eating refined carbohydrates at breakfast reduced attractiveness. However, the outcomes differed based on the person's gender and the time of day they ate the carbohydrates. According to the same study, men who ate high-glycemic afternoon snacks appeared more attractive.

Check out more news and information on Medicine & Health in Science Times.