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Originally Posted by RatedRudy
does anyone know how important carbs are to build muscle? i heard different things from 1.7grams of carbs per bodyweight up to 4 grams of carbs per bodyweight lb. i'am 150 pounds and i'am taking around like 260 carbs a day. not sure if i need to up it. also anyone know about macro ratios, i heard 40% protein, 40% carbs, and 20% fat, and others who say 50% carbs, 30% protien, 20% fat, not sure which is the best one.
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Carbs don't build muscle, protein does. Carbs are used as energy. All these sports drinks you buy like Powerade, Gatorade etc are carb based. The only time I incresemy carb intake is in my post workout shake, I add about 50-60g of dextrose (natural sugar) to help the delivery of the protein where it's needed. Dextrose is a key ingredient in a lot of bodybuiling supplements, especialy protein powers and creatine. Thing is it's a very cheap product to buy. In Australia it's less than $5 for 500g. A lot of your "weight gain" powders will have dextrose in them, as do creatine supps to help the uptake through your body.
I'm trying to find the ad for a Muscle Tech creatine where they advertise the fact it's full of dextrose to help the creatine. You're better off buy raw creatine and adding a scoop of dextrose yourself than buying their prodcut. Same with protein powders, buy a low carb protein, have it during the day and add a scoop of dextrose to your pre and post workout shakes.