Do you need to add carbs to protein to maximize muscle growth?
Eating, and especially eating carbohydrates, results in the release of the hormone insulin.
Insulin helps to get nutrients into the cells. Therefore, it could be speculated that insulin helps amino acids (the building blocks of protein) to get into the muscle.
This study investigated the effect of adding carbs to protein (to further increase insulin levels) on muscle protein synthesis and breakdown (the processes regulating muscle mass). Participants got 25 g whey protein on one test day and 25 g whey protein plus 50 g carbs on the other test day.
As expected, insulin concentrations were much higher when protein and carbohydrates were combined. However, there was no difference in muscle protein synthesis or muscle protein breakdown between the treatments.
Thus, 25 g protein appears to be sufficient to maximize the anabolic response of a meal. You don’t need to ingest extra carbohydrates to ‘spike’ insulin levels.
However, keep in mind that muscle protein synthesis will decrease during prolonged energy deficit. Therefore, in practice you’ll still likely eat carbohydrates and/or fat to get sufficient calories. However, you don’t have to worry about missing on gains because a meal doesn’t have carbohydrates.
Go to the next infographic in the protein series:
Whole eggs are better for muscle growth?
How can I raise my pre-albumin protein level through food intake alone …..since I have intolerance for all types of protein powders and drinks???
It’s my understanding that in order for food protein to be absorbed, carbs are necessary. I’m a lacto-ovo vegetarian. I eat eggs, fermented aged cheeses, tofu, soy, fruit, veggies, nuts, grains and seeds. Although I do not eat meat…I have started to drink chicken bone broth.
What would the ratio of carbs to protein be for best absorption? And are six small meals better than three average per day?
Thanks for any input.
Carbohydrates are not required to absorb protein. If anything, they lower protein absorption (mostly because of fiber).
Hey Jorn, so making sure your protein intake is adequate then topping up your required calories with any ratio of carbs/fat is the best way to go? Cheers Mike
Yep!
(I’m not a fan of going super low in either fat or carbs. But for the most part, their ratio doesn’t really matter).
Jep. If you don’t have any protein, than some carbohydrates would be useful. But why wouldn’t you have some protein around your workout?
Thanks for this post!
Some BB’s argue that post-workout CHO decreases MPB but this study seems to put that to rest.