Why Are Carbs Important For Muscle Growth?

If your carb intake is lower than your protein intake, and you’re trying to build muscle… we need to talk.

As a coach, I often encounter women who come to me for physique development but also hold a deep fear of carbs and potential fat gain. This fear often manifests as an excessive focus on protein while neglecting other macronutrients like fats and carbohydrates. It’s time for some honest reflection.

The Role of Protein, Fats, and Carbs in Muscle Building

We all know that protein is super important for growth. However, the recommended range is quite broad, typically between 1.6g to 2.4g of protein per kg of body weight. Fats also play a vital role, with recommendations for females ranging from 0.8g to 1.5g per kilogram of body weight.

But here's where it gets tricky for many: CARBS. Often demonized in diet culture, carbs are actually essential for supporting high-quality training sessions, recovery, and ultimately, progression. Some of my girls who are building eat over 300g of carbs a day… AND I WAS ON 450G DURING MY LAST BULK.

Navigating the Fear of Muscle Growth and Weight Gain

It’s natural to feel nervous about entering a build phase, especially if you’ve been conditioned to fear weight gain. However, with the right strategy and regular monitoring, you can build muscle without things getting out of hand.

By not eating enough (and enough carbs) - you could ruin your own progress. Undereating may keep you stuck in a cycle of minimal gains and maximal frustration. On the other hand, taking the bulk phase seriously—embracing a balanced diet with high carbs—can lead to new muscle growth, improved strength, and the physique changes you’ve been dreaming of.

Tbh, you have much more to lose by staying trapped in the fear of carbs than by stepping into a growth phase with confidence.

Remember, building muscle is not just about adding mass; it’s about enhancing your body’s ability to perform, recover, and progress. So, don’t let fear hold you back—embrace and trust the process and watch your physique transform.

With love,

Sandra xxx