Complementing your workouts at the gym with a diet higher in protein can help you build muscle mass. But eating more protein while neglecting other nutrients can prevent you from reaching your goals. A low-carb, high-protein diet can build muscle, but only when carefully planned and not taken to an extreme.
Muscle-Building Basics
To build muscle, you need to create a positive energy balance -- meaning you should consume slightly more calories than you burn daily. Without the extra calories, your body cannot go into a state of anabolism, or muscle growth. Building muscle also requires you to exercise regularly with weights.
Protein
Protein consists of amino acids, which enable your muscles to grow. Increasing your protein intake can provide your body with adequate amounts of amino acids so it can maximize muscle repair, growth and recovery. A high-protein, muscle-building diet may contain as much as 2 g of protein per 1 kg of body weight per day, says the International Society for Sports Nutrition. You can also figure your protein needs as a percentage of total calories. For muscle growth, about 30 percent of your daily calories should come from protein.
Carbohydrates
Carbohydrates are an important source of energy. Without adequate carbohydrates, you may have trouble making it through your workouts. Low-carb diets usually limit your carb intake to 50 to 150 g per day. For a muscle-building diet of 3,000 calories, this is 6 to 20 percent of daily calories, which is extremely low. Bodybuilding diets should contain around 50 to 60 percent of calories from carbohydrates to support training intensity, notes a review in "Sports Medicine" published in 2004. A low-carb diet also dehydrates you, and your body needs adequate fluid to build muscle. Cells swell when filled with glycogen, the energy from carbohydrates, and are more ready to absorb and use protein.
Considerations
A high-protein diet may aggravate health problems in some people. If you add more protein, choose lean sources. Eating protein high in saturated fat too often can increase your risk of heart disease as well as cause you to gain fat rather than muscle. While you should consume carbs when trying to build muscle, have them come from healthy, nutrient-rich sources, such as whole grains, fruits and vegetables.
References
- "Sports Medicine"; Macronutrient Considerations for the Sport of Body Building; C.P. Lambert, et al.; 2004
- "Muscle and Fitness"; Carbohydrates for Muscle Growth and Strength; David Barr CSCS, CISSN
- Mayo Clinic; Low-Carb Diet: Could It Help You Lose Weight?; May 2010
- "Journal of the International Society of Sports Nutrition"; Protein and Exercise; Bill Campbell, et al.; September 2007
- BodybuildingApplied.com; 10 Things You Must Do to Build Muscle; Anthony Ellis; October 2005
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