Carbohydrates have long been a staple in muscle-building diets, and for good reason.
They supply energy, support recovery, and help fill your muscles with glycogen, which not only enhances performance but also contributes to size and shape.
Still, many lifters remain uncertain about how many carbs they really need to grow muscle effectively.
Bodybuilders and strength athletes often consume 50 to 60 percent of their calories from carbohydrates during bulking phases.
This isn’t just tradition—it’s supported by decades of sports nutrition research.
Carbs are more than just a source of energy.
They are the primary fuel your body uses during resistance training, and they play a vital role in the muscle-building process.
Carbs replenish muscle glycogen, which not only powers your workouts but also influences how full and firm your muscles appear.
This is why athletes notice better pumps, more stamina, and faster muscle recovery when eating sufficient carbs.
There are even additional perks in the produce aisle.
Carbohydrate-rich foods like beets, watermelon, and spinach are high in dietary nitrates.
These compounds have been shown to improve blood flow and enhance muscle pumps, similar to what you’d expect from pre-workout supplements.
Research published in Frontiers in Physiology found that dietary nitrate from vegetables increased muscle oxygenation and performance, contributing to more effective training sessions.
The question then becomes not whether to eat carbs for muscle, but how much.
For most people looking to build muscle, a good starting point is around 3 to 6 grams of carbohydrates per kilogram of body weight per day.
That can scale up based on your training volume and caloric needs.
So, someone weighing 70 kg (around 154 lbs) might aim for 210 to 420 grams of carbs daily, depending on whether they are maintaining, cutting, or bulking.
Choosing quality carb sources is equally important.
Whole, minimally processed foods offer a mix of fast and slow-digesting carbohydrates along with valuable micronutrients, fiber, and antioxidants.
Foods like oats, bananas, potatoes, lentils, and brown rice help fuel your workouts and recovery while keeping your diet balanced and digestible.
This makes it easier to sustain a high-calorie intake if you’re struggling to eat enough to grow.
You don’t need to be rigid.
Muscle building isn’t about macro precision so much as consistent effort and dietary quality.
If you’re training for hypertrophy, sleeping well, eating enough overall calories, and including carbs in most meals, you’re already on track.
Carbs alone won’t build muscle—but they are essential partners in the process.
When paired with protein-rich meals, smart strength programming, and solid recovery habits, carbs become the fuel that helps you turn hard training into real, measurable gains.
So, rather than fearing them, consider carbs a key ally in your journey toward stronger, bigger muscles.