More Muscle Mass = Eat More Carbs?

There are many reasons why building (or at least maintaining muscle mass as you get older) is really important. Reduced risk of osteoporosis, protects joints, tendons and ligaments, boosts your metabolic rate to name a few. But today I’m going to share another huge positive. Having more muscle mass actually means you can eat more carbs without gaining weight.

Where are Carbohydrates Stored?

Carbs are stored as glycogen in the body. About 75% of this glycogen is stored in the muscles. The other 25% in the liver (and a few trace amounts elsewhere). It’s stored in the muscle so that it is ready to be used by your muscles as energy.

How Carbohydrates Affect You?

Some people feel they only need to look at a piece of bread or bowl of pasta and they can feel the weight piling on. Other people seem to be able to eat more carbs without gaining weight (the annoying people…)

Whilst there is a certain genetic/luck element to this there are also some much more controllable factors. The amount of muscle mass you have being a key one.

Without getting to ‘sciencey’ about it, look at your body’s muscles as a reservoir for glycogen (carbs). Someone with a small reservoir, i.e. low levels of muscle mass, will not need the same amount of carbs as someone with a big reservoir does. How do you make your reservoir bigger? Add some muscle mass to your body. By doing this you will literally be increasing the size of your glycogen reservoir, meaning your body will actually need more carbs.

Sounds pretty good? There’s no catch, it is good. If you put on half a stone of muscle, which is not that difficult if you currently don’t do any weights/resistance training, you will be able to eat a fair amount more carbs without worrying about weight gain.

Carb Warning!

I am not advising you simply to eat any/all the carbs you like. Fibrous carbs, i.e. veg such as broccoli, cauliflower, etc., yes eat as much as you want. Simple carbs, i.e. processed sugary stuff like cakes, biscuits, etc. you still want to limit as much as possible. The starchy carbs such as bread, pasta, rice, potatoes, that’s really where the extra muscle will allow you a bit more leeway. That said all my general carbohydrates guidelines apply. Make sure they are quality, wholegrain, slow release, low GI carbs as much as possible.

How Do a Gain This Muscle Mass?

A regular resistance or weight training program. This doesn’t have to mean hitting the gym and pumping super heavy weights. In fact you could achieve it from home without any equipment whatsoever with exercises such as press ups, squats, planks, dips, etc. If you can commit to 3 half hour weights sessions a week that should be enough to make a really positive impact on your muscle mass over time. Or you just combine the weight training as part of your overall session with cardio in there as well (as I like to do in my sessions).

On top of this you need to make sure you are getting enough quality protein in your diet. A minimum of 1 gram of protein per kg of bodyweight.

Conclusion – More Muscle Mass = Eat More Carbs?

Having more muscle mass absolutely means you can eat more carbohydrates. In fact it means your body needs and craves more. So if you don’t already, and you don’t want to spend your life running scared from carbs, get that resistance training going and build up that muscle mass!