How many carbs do you need for maximum gains? A systematic review

How many grams of carbohydrate should a strength trainee consume per day to fuel their training sessions? Over the last few decades, most authors have recommended high carbohydrate intakes for strength trainees such as bodybuilders and powerlifters, because carbs, specifically glycogen stored in our muscles, are the primary fuel substrate for high-intensity muscle contractions. High carb diets weren’t always this popular though. Low carb diets, even ketogenic diets, have been very popular at numerous times throughout history for bodybuilders. Let’s look at what the science says. Together with Thomas Bjørnsen, Richie Hedderman and Fredrik Tonstad Vårvik, we conducted the first systematic…[Read More]