Macro partitioning
Lower carbohydrate intake (≤ 5.0 g/kg/d) does not impair lean soft tissue gains or strength adaptations in resistance-trained men compared to higher intake (> 5.0 g/kg/d), though higher intake increases the probability of responsiveness.
If you are already trained, you don't need to eat massive amounts of carbs to build muscle or get strong. Eating around 5g/kg of carbs works just as well as eating more for most people. However, if you want to maximize your odds of seeing big gains, eating more than 5g/kg might help you respond better, especially for smaller muscle groups like arms.
Both groups increased LST (P < 0.05) with no statistical differences between conditions... Both groups increased 1RM... however, only H-CHO significantly increased arm curl 1RM... In conclusion, lower and higher CHO intakes promote similar increase in LST and muscular strength; however, a greater intake may improve the responsiveness to gains in lean mass and arm curl strength in pre-conditioned men.
Why this rating
Small sample size (n=29), retrospective grouping, and lack of randomization limit causal certainty.
Source
The effects of carbohydrate intake on body composition and muscular strength in trained men undergoing a progressive resistance training
Alex S. Ribeiro et al. · International journal of exercise science · 2023
DOI 10.70252/ymux1745
Related findings · Macro partitioning
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