Macro partitioning
Higher carbohydrate intake does not independently enhance resistance training-induced muscle hypertrophy when protein and energy intake are controlled.
You do not need to eat high carbohydrates to maximize muscle growth. As long as you are consuming enough protein and total calories (energy surplus for growth), you can choose your carbohydrate intake based on personal preference, performance needs, or digestive comfort without negatively impacting your muscle gains. Low-carb diets are not inherently inferior for hypertrophy if energy and protein are adequate.
A higher carbohydrate intake may not independently enhance muscle hypertrophy during resistance training, though certainty of evidence is low.
Why this rating
The GRADE certainty of evidence was rated as low (2/4) due to imprecision and moderate risk of bias, despite the studies being RCTs.
Source
The Effect of Carbohydrate Intake on Muscle Hypertrophy: A Systematic Review and Meta-analysis
Menno Henselmans et al. · Sports Medicine · 2026
DOI 10.1007/s40279-025-02341-z
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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