The Protein vs. Carbohydrate Debate- which is better for muscle building?

Unless you have been living under a rock the last few years you have likely heard that “to build muscle you need protein”. To a certain extent this is true. Protein provides the building blocks (amino acids which are combined into peptide chains) from which skeletal muscle is synthesized (and repaired).

The problem here is that the emergence of BROSCIENCE has active individuals thinking they need COPIOUS amounts of protein to build muscle. I have seen intakes over 200 grams in 120 pound FEMALE clients. To me this is absurd. Thanks to protein powders, RTD shakes and the increasing popularity of protein bars/cookies/gels etc. both strength and endurance athletes tend to get TOO MUCH protein.

Wait—you can’t have too much protein, right? Wrong. As with any macronutrient, an amount consumed above our bodies needs will be stored as FAT. You heard me… F-A-T. But… but… even chicken breast?! Yes your dry boiled chicken breast can even be contributing to that layer of fat hiding your muscle if you are eating an excessive amount.

So how MUCH protein do you need to build muscle?! I could cite study after study and give you tons of data but I want to keep you interested. For ENDURANCE athletes the current recommendation is 1.2-1.4 grams of protein per kg bodyweight (remember that a kilogram is 2.2 pounds). So a 150 pound individual would need about 80-100 grams of protein daily. For a resistance training athlete (trying to build muscle not lose bodyfat) the recommendation would be 1.6-2.0 grams per kilogram or about 110-140 grams (this slightly increases for those trying to lose bodyfat).

I know what you’re thinking- that’s not enough protein to build muscle! I used to fall under this same line of thinking. Trust me, for a natural athlete (those not using P.E.D.’s or Anabolic Steroids) this is plenty.

(I’m going to back track a bit and explain something here. When writing clients plans for muscle building I tend to work with grams of protein per pound of bodyweight and live in the .8-1.0g/pound range. This of course depends on training history, goals, lean body mass, etc. So before you hit me with daggers for having a bit more protein in your plan, understand my logic.)

So if it isn’t just PROTEIN that is responsible for muscle building, what is it? Could it possibly be carbohydrates!? Those chains of carbon, hydrogen and oxygen molecules that BROSCIENCE has made us think puts FAT right on our bodies? Why yes, these are actually CRUCIAL to muscle building, protein synthesis and recovery. Let me explain.

(Prepare for some #science talk. I will try to put it simply but I’m not going to dumb it down and turn it into BRO language. There are plenty of websites and Instagram accounts you can follow for that).

First off- carbohydrates are the PREFERRED source of energy for our skeletal muscle. Carbohydrates are stored in the muscle (and limited quantities in our liver) as glycogen which can be converted into “fuel” via glycolysis and/or cellular respiration (this is a VERY simplified explanation of the process). This “fuel” is often referred to as ATP (which stands for adenosine triphosphate but we will stick with ATP). One molecule of glucose can produce 2 ATP molecules via glycolysis and 36 ATP via aerobic respiration.

Big deal right? So you get some ATP now what? This “fuel” is what will power your workouts and keep you from “hitting a wall”. We have all had that training session in which we really had nothing to give. Could you have been slacking on your carbohydrate intake? Could your glycogen levels be so depleted that you were unable to generate enough ATP to power through your lifts? Bet you never thought of it that way. Last time I checked you actually had to move some weight to build muscle. Starting to make sense?

We have now decided that with higher levels of carbohydrates you can produce more “fuel” which in turn leads to more intense workouts and the ability to sustain that intensity for a longer duration. So what about strength? Carbohydrates promote muscular recovery and replenish glycogen stores.
Studies show that inadequate carbohydrate intake will not only decrease strength and performance but can also lower levels of creatine kinase (CK). In short, lowered levels of CK can lead to impaired recovery and once again, decreased strength. (Many of you likely take a “creatine” supplement but do you really know what the physiological purpose of doing so is? It is more than just “The guy at GNC told me it will help me build muscle”. This however is an explanation for another day).

What about the prevention of muscle catabolism? Numerous studies have found that low carbohydrate diets increase cortisol production. Increased cortisol can in turn decrease levels of testosterone (which we know helps in the muscle building process) and increase the breakdown of muscle tissue and the oxidation of amino acids. Pretty interesting huh? Could you be “spinning in the mud” trying to build muscle with a low carbohydrate intake and excessive protein intake due to your own bodies catabolism of skeletal muscle?

Hopefully by now (assuming you are still with me) the light bulbs are starting to turn on. Carbohydrates supply energy, improve recovery, improve strength and decrease muscular catabolism. What about promoting muscular synthesis?

These muscles brought to you by CARBS!

When we lift we are creating “micro trauma” within the muscle belly. These tiny tears (for lack of a better term) are then “repaired” and made stronger. Hypertrophy (increase in muscular size) occurs not because of hyperplasia (increase in the number of muscle cells) but because existing muscle fibers become larger. How do we shuttle the amino acids from our dietary protein into the muscle cell? In again a much simplified explanation this is done with the assistance of carbohydrates. Transportation into the muscle relies on “transporters” located on the outside of muscle cells, specifically GLUT4 transporters. Insulin is the “key” that unlocks this passage. Insulin is released in response to dietary consumption of- gasp- carbohydrates. This is why it is recommended you consume a simple carbohydrate and fast acting protein immediately after your workout (in a 3:1 ratio of carbohydrate to protein). Cool right? By “unlocking” this passage you are allowing the necessary amino acids to make their way into the muscle cells and begin the repair process.

So have I yet convinced you that carbohydrates are necessary for muscle building and prevention of muscular breakdown? I know some of those “broscience” claims make sense in theory, but I challenge you to READ THE RESEARCH not something that a personal trainer with a 2 hour certification thought up.

I will take a second to play into the “bro brain”. You’ve heard bodybuilders refer to themselves as being “flat” or “full” in reference to their muscles correct? What if I told you this was based on the storage of carbohydrate in the form of glycogen? Carbohydrate is first broken down into glucose in the bloodstream which can then be shuttled into the muscle (or liver but that is beside the point) and stored as glycogen (which is basically a “chain” of glucose molecules which multiple “branches”). Glycogen binds with water molecules. So in order to store one gram of glycogen you subsequently also store three grams of water. Think- “no glycogen= flat/depleted muscle bellies” and “glycogen= full muscle bellies”. The fuller the muscle the more visible it will be (depending of course on the athletes body fat percentage). And that coveted “pump”? Ever notice it is better after a cheat meal? What if that were due to increased glycogen and water storage? That vascularity? Similar concept. How’s that for some bro science? The take away- eat carbs (within reason), have fuller muscles, get a better pump and experience more vascularity. Is that “bro” enough for ya’ll?

My professional advice- keep your protein intake between .8-1.0 grams/pound bodyweight to BUILD muscle and 1.0-1.2 grams per pound while operating in a caloric deficit. Keep your fats between .3 and .4 grams per pound and fill the rest of those calories with carbohydrates. I promise you a few things- 1) your workout intensity will improve, 2) you will see increases in muscular size and strength (assuming your programming is done correctly and calories are sufficient) 3) you will see less muscle loss during cutting phases and 4) you will no longer experience those crazy “protein farts” brought on by excessive intakes of protein (sorry I had to throw that one in there).

Hopefully I didn’t bore you too much and you now see that carbohydrates are NECESSARY, excessive protein WILL NOT lead you to build more muscle and that as long as total calories are set according to your goals you can BUILD MUSCLE or LOSE FAT and still have some rice and potatoes.

Debunking one “Broscience” myth at a time.

Interested in personalized nutrition guidance or workout programming. Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com for more information.