Dear Mark: Muscle Building and Carbs
Dear Mark,
I am a loyal Daily Apple reader who’s just begun a full-scale primal + IF + HIIT lifestyle. My only worry is that of muscle loss or impeded muscle growth. As a friend of multiple muscle builders, I’ve been told that carbohydrates are necessary for that muscle growth. While I’m not about to go back to my high-carb ways, I am willing to make an exception for post-lifting meals (within an hour window). I’ve heard this is the optimal time for carb-intake as your muscles are depleted of glycogen stores. I am wondering if you could shed light on this. Is this method actually effective for muscle growth? If so, how many carbs should I consume, and of what kind? And finally, will making this one compromise induce inflammation or impede fat loss?
Thanks to Joshua for the question. It’s a common belief that substantial carbs are required for muscle development. As you say, a post-workout carb boost is often seen as a given. The thinking behind this concept is primarily two-fold. First, as you mention, carbs are touted as essential to refill your glycogen stores – pronto – post-workout so you can be ready to work out again tomorrow. I imagine you’ve also been told that your body will begin to break down muscle if you don’t refuel the glycogen reserves right away. The second element involves the role of insulin. The belief here is that raising insulin levels (as a result of carb intake) will enhance protein synthesis.
I’m here to debunk both of those “truths,” but let me lay out the context for that dispute. First off, let’s be clear that in the Primal Blueprint we are not just trying to build unbalanced, swollen body-builder muscles; we are looking to maximize strength and our power-to-weight ratio while burning off excess body fat. One of the effects of over-filling muscle glycogen beyond what is necessary is that swollen look, since we store three grams of water for every gram of glycogen. And once glycogen stores are topped off, excess glucose (carbohydrate) is readily converted to fat. Here’s the key: as long as you keep your hard resistance workout at or under an hour (and usually under 35 minutes in the PB model), your body won’t need a lot of glycogen to get through it. I’ve said in the past (and another study published this month shows) that our bodies can and will restock their glucose/glycogen stores through the gluconeogenesis process using lactate and amino acids. All you really need is a protein-rich snack post-workout for glycogen refueling. Your body can use it to begin refilling its stores, and your normal Primal eating plan during the rest of the day will finish the job. Meanwhile, you’ll cruise through the day nicely relying on your stored fats for fuel.
And that leads us to the other issue of protein synthesis. It’s true that the time immediately after a weight workout is a prime opportunity for protein synthesis. I usually recommend protein in the 30-60 minutes following a workout. (I fast after a workout once in a while to maximize growth hormone – more on that in a later post). For elder apples, protein-rich food may be more effective than a supplement (e.g. shake). (By the way, I’ll throw out the reminder that a dose of omega-3s post-workout enhances the body’s ability to convert food protein to muscle protein. It’s a good time to pop that fish oil pill!)
As for the common belief that carbs play an integral role in protein synthesis, I hope I can lay that one to rest as well. Researchers at Maastricht University in the Netherlands compared subjects’ blood and muscle samples during recovery when participants ingested a protein supplement to when they were given a protein plus “various amounts” of carbohydrate supplement. The results? The carbohydrate intake did “not further stimulate post-exercise muscle protein synthesis.” As long as “ample” protein was ingested, the study found, the presence of carbs made no effective difference in protein synthesis.
On the other side of the coin, carb intake can, indeed, negatively impede fat burning by giving the body glucose to use instead of making it work to burn fat. High carb meals that are not consumed directly after workouts will generate lots of insulin. That insulin will promote fat storage once glycogen stores are full, and it will serve to lock fat inside the fat cells. The extra carbs will also contribute to low-level inflammation. Though your metabolism will remain elevated for a while post-workout, you’re essentially done working and burning the same high level of calories. Adding carbs after the fact isn’t necessary, and they come with a price when the body will just end up storing their energy. As I mentioned a few weeks ago, glucose in the bloodstream has toxic implications unless it’s being stored or burned right away as fuel.
In short, you’re much better off wrapping up your strength workout at an hour or less and staying on the primal track. As long as you go for the protein-rich snack afterward, your muscle growth won’t suffer for it. Of course, any PB-style low level aerobic work can be done for much longer, since you’ll be burning primarily fats anyway.
It’s great to hear from people beginning their experience with the Primal Blueprint. Good luck to you! As always, to everyone, thanks for the great questions and comments. Keep ‘em coming!
Further Reading:
The Definitive Guide to the Primal Eating Plan
What Happens to Your Body When… You CARB BINGE?
The Context of Calories – 200 Calories is 200 Calories. Right?
Dear Mark: Did Our Bodies Evolve to Run on Ketones?
The Entire Definitive Guide Series
Subscribe to Mark’s Daily Apple feeds
Posted By: Mark Sisson
Lil:
No grains means no pasta. Potatoes do you no good either.
Eat more fish and veggies and you will do fine.
When we say post workout carb loading, does that include PB carbs such as vegetables?
Great post as always. Grok on!!!
For me it’s not the weights that get me, it’s surfing. If I do a hard surf in the one hour+ range, I have to eat non-primal, simple carbs right after or I lose muscle. 30-45 minutes of lifting doesn’t really create a need to deviate from the PB plan.
Mark, I did a search on your website for glycogen in hopes to find out whether I have to consume primal carbs. pre/post work out (muscle building for me) and came across two article, this one and (Dear Mark: Primal Compromises for Athletes). And now I’m confused. This article says that carbs. post work out are not necessary while the other article talks about eating honey and sweet potato an hour after work hour. So which one is it? I’m a person is lifting heavy for 40 min at the gym and my goal is muscle gain, do I eat carbs. post or not? Thanks.
Very interesting article Mark. I have always shoved massive amounts of cards down my pipe post workout, but have recently switched to. A protein shake with a spoonful of coconut oil and seen nothing but positives.
From the article you cite: “However, as muscle glycogen content can be reduced by 30–40% following a single session of resistance-type exercise (17), carbohydrate coingestion would be preferred when trying to accelerate muscle glycogen repletion.”
Why do you misrepresent their conclusions?
Mark you made a fortune off creating P90Xs post workout shake which is loaded with carbs. You even did an interview marketing your product as the ideal post workout food. Now you tell us only protein after a meal. In your product per 2 scoops servings it contains 10 grams of protein and 40 grams of carbs of maltodextrin and dextrose. I think we are owed an explanation.
@Jeremu, be careful with your assumptions. Not only did I not make “a fortune” on the P90X deal, I made close to nothing on it. They basically plead poverty and asked me to end my relationship with them about five years ago – after I had designed many of their supplements. They still run my interview and there’s not much I can do about it. I certainly don’t get paid for it. I designed that Recovery Drink nearly nine years ago to their specific workout requirements, which meant having a product that tasted great and allowed you to recover enough to go hard every day. I just don’t believe in training that hard every day, but if you do, you probably need to replenish glycogen every day, hence the formula. It’s a great formula to get you through that faulty chronic workout logic, but I don’t do that or recommend that for anyone anymore. Replenishing carbs isn’t a big deal when you don’t train heard every day. Fat and protein are what drive my recovery now.
Hey Mark,
sorry if this question has been answered numerous times, but I can’t seem to find the answer on your blog and would like to know your opinion on whether carbs(complex or simple grains) would benefit those who have 2 intense workout sessions a day? e.g. strength-training and kickboxing Or if as you stated in the article that protein will be enough to provide energy for the following workout
love the book by the way
Mark,
I really appreciate that answer. I meant no disrespect, and this was much needed info. Sorry if I came across as confrontational. This subject, is very confusing I think for everyone, and it can’t be ultra frustrating in knowing what to do exactly PWO. There is no doubt after pounding weights for even 30 minutes, you want to replenish yourself and you want to do it fast. What to grab when we get home from the gym is tough. Am I understanding correctly that not only was your P90X PWO shake for a demographic working a lot harder than you recommend on PB, but at that time, you also assumed more carbs than protein PWO was the correct choice?
This subject should be further explored. What to eat exactly PWO for maximum benefit and how much is still not clear
Thanks Mark!
the guy in the photo is not real you dweebs.
Hey question for anyone (though this topics old) but what do you do when your sport / workout cant be done in under an hour? I boulder abouts 3 x a week and climbing is very mental as well as physical. My hands and grip would never become strong enough working out for 3 hours a week. What should my plan of attack should I have? It seems that all of this is geared towards the weight room, understandably so.
I think it would make sense to apply a HG analogy to this. My idea is that our ancestors probably ate a lot of fruit before they went hunting to have energy for sprinting and wrestling sabertooth tigers. Then after the hunt they would ofcourse eat the poor sod, getting a big load of healthy grass-fed fat and lots of protein post-workout. Makes sense, no?
Mark, I have read that when bodybuilders are trying to get bigger, that it is important to avoid ketosis, this right out of Schwarzenegger’s encyclopedia of modern bodybuilding. They say that ketosis will cause the body to cannibalize muscle tissue. Arnie was one of the best at the sport and I respect just advice, but I like the PB too, so is this something that is true and do I need to worry about going into ketosis. My Carb intake is already under 70-80, should I up this?
Jake, arnie was juiced to the max. Normal rules simply don’t apply when using anabolic steroids. Plus, imagine his daily calorie requirements – 000s above average.
Hey Mark,
Big fan of the PB and the Paleo movement.
I am a competitive rock climber and have competed at World Cups internationally for some time now.
I have been using the PB strategies for just over 4 years with great results, but I have always wanted to pick your brain regarding my sport. The training that I engage in is very similar to gymnastics training (and many times I am incorporating ring, weights, etc). Our sport is mostly anaerobic with a huge power component combined with low intensity rests – a route will have hard climbing movements with some easier movements in between where one can recover for the next hard section.
Training sessions can go anywhere from 1.5 -5 hours depending on the micro and macro cycle that I am in. Those hours are not spent continuously climbing but the longest rest period even in a long session would be 5 minutes or so. While I understand that longer training session can be detrimental but my sport really requires short and long session alike.
I am wondering your recommendation for fueling for this type of training. In past I have used some a post workout shake (endurox, ultragen, etc) to help replenish muscle glycogen and encourage muscle protein synthesis, however some of the information above makes me think twice about the carbs postWO.
Let me know your thoughts and considerations as I value your advice.
Feel free to email me with additional questions regarding this all.
Thanks so much
Gregariously
Greg
PS: what would be your recommendations and considerations for creatine supplementation. We are a strength to weight ratio sport, similar to that of gymnastics. Some of our efforts are only 5 seconds long while others are longer (mainly hard or moderate efforts of 10-15 secs broken up with much lower intensity moves).
Hi Mark! I first have to say that I absolutely love this site, and by the end of the week will be ordering the new line of books you’ve just released…and I can’t wait! This is one of those gray areas for me though, and I find myself in constant search between these types of other posters questions and the “chronic Cardio” questions because I’m still confused on what actually is classified as chronic cardio and what it does do against your weight training sessions. For instance for me, I’ll train with weights at the gym and usually finish my weight training session with an hour of cardio, usually broken up between 2 or 3 pieces of equiptment like stair mills, and various eliptical machines, and yes usually when I’m finished I’m pretty damp and gross in sweat, then off to the showers and home to eat. I follow low carb, high fat and my carb sources are what ever I get in my veggies like brocolli or mixed sallad greens etc. I train like this 6days a week and take a full day off completely per week. Is this training going against me then? Would I do better to split my cardio from my weight training say first thing in the morning and only use the treadmill and walk moderately on an incline, then do my weight training in the afternoon?
I don’t eat any grains and hardly have any starchy veggies or carbs. So I don’t do any carb loading or add any extra carbs post workout either. I don’t think I’m classified as endurance athelete by any means, although I’ve had many people comment at the gym that my endurance with cardio is impressive, I guess I go quite quickly compared to them and they seem to take notice while I’m there for what ever reason.. Are these all signs this is too much? Is an hour of any kind of cardio moderate, high or low to much for 6 days a week? I don’t play sports and aside from house cleaning or playing with my kids, I’m sitting the rest of the day. I’ve been tossing the over training or chronic cardio around because I’d like to have a more figure I guess, like the one’s who do chose to compete in bodybuilding or fitness competitions, I just don’t want to do their diet recommendations and not sure I could follow something that percise..any suggestions or comments? I can and will handle all the truth and hard answers you may throw my way, I’d rather get the truth then fluff and fat around my waist line if you catch what i’m getting at. Thanks so much and i can’t wait to get your books and continue on this wonderful path! Thanks in advance for your respone