Many studies verify You ONLY need .64-to-.82 grams of protein per pound or 1.4-to-1.8 grams per kilogram because your muscles are made up of mostly protein & water and you need protein to repair and rebuild your muscles into bigger and stronger ones.
Do you really need carbs & fats?
Some of the carbs you eat get stored in your muscles as glycogen as your muscles MAIN source of energy for lifting heavier weights, doing more reps, and/or sets so IF you don't eat enough carbs…
You may not have the energy you need to lift enough weight, do as many reps and/or sets to build muscle so you may need to eat more carbs depending on your workout performance.
Please Note: Not being able to lift heavier weights, do more reps and/or sets can also be due to other factors like not getting enough rest between sets, not enough recovery time between workouts, not drinkin enough water and/or you may lack motivation
2. Your Muscles Will Look Bigger
Carbs actually make your muscles look bigger because they attract more water into your muscles blowing them up like a balloon and as a matter of fact…
Next to water and muscle protein, muscle glycogen is one of the largest contributors to muscle mass in your body so if you don't eat enough carbs then your muscles wont look as big as they actually could.
3. Carbs Are a Poor Man's Creatine
4. Prevents Muscle Loss?
It's virtually no chance you'll lose any muscle from NOT Eating carbs UNLESS you're eating less than 15-to-50 carbs per day for an extended period of time but the athletes in this study Lost No Muscle Mass or strength & even Gained some muscle after eating less than 30 grams of carbs for 30 days.
At least 10-to-20% of your diet needs to be fat so your body can naturally produce muscle building hormones like testosterone
So exactly how many carbs & fats do you need?
It depends on how many total calories you eat minus the amount of protein you eat so for example…
Lets say you need to eat 2000 calories & 200 grams of protein per day to build muscle and since 1g of protein = 4 calories (then 200g of protein = 800 calories) so the other 1200 calories you eat can be made up of an combination of carbs, fats and/or more protein.
Just also know that 1g of carbs = 4 calories while 1g of fat = 9 calories but
Use this tool to figure out exactly how many carbs, protein & fats you need and when you're using this tool make sure the protein ratio is equal to or greater than the amount of protein you need to build muscle
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