Proponents of low-carb diets, also called low-carbohydrate or high-protein diets, believe that limiting carbohydrates provides multiple benefits, such as enhanced weight control and stronger, bulkier muscles. Although protein plays an important role in muscle development, according to the American Dietetic Association, a balanced diet, containing ample carbohydrates and sufficient amounts of protein and fat is the best option. For best results, seek guidance from a qualified health care professional before altering your diet.
Myths
The common belief that the best way to increase muscle strength involves a high-protein diet is incorrect, according to Nancy Clark, a registered dietitian with Purdue University. Consuming enough carbohydrates, which are your body and muscles' primary energy source, helps ensure that your body will use protein for tissue growth and repair, rather than energy. The notion that the more protein you eat, the better, is also false; consuming more than recommended amounts of protein is not known to benefit muscle strength or wellness.
Protein Guidelines
When building muscle, your protein needs increase to 1.4 to 1.8 grams per kilogram of body weight, according to the ADA, which is equal to about 15 to 20 percent of your diet. Valuable protein sources include low-fat milk, which provides 8 grams of protein per cup, chicken breasts, which provide 27 grams per 3-ounce serving, lean meats, eggs, cottage cheese, beans, tofu and yogurt.
Carbohydrate Guidelines
The ADA recommends that adult males who strength-train twice or more each week consume a diet containing 50 percent carbohydrates, or roughly 130 grams each day. Emphasizing nutritious sources, like whole grains, fruits and vegetables, can help ensure that your nutrient needs are met. Nutritious carbohydrate sources also promote longer-lasting energy compared to refined foods, like sugary sweets and white bread. One slice of whole grain bread, 1/3 cup of cooked brown rice, 1/2 cup of cooked whole grain pasta or one small apple provides 15 carbohydrate grams.
Low-Carb Diet Risks
Restricting carbohydrates and filling up on protein-rich foods reduces your ability to train well, which can lead to hindered muscle growth, according to Clark. Low-carb diets can also cause water loss, digestive problems like constipation and ketosis -- a state caused by incomplete breakdown of fats. Symptoms of ketosis include weakness, dehydration, nausea, bad breath and irritability. If your protein sources are high in saturated fat and cholesterol, you may also experience increased cholesterol, blood pressure and heart disease risks.
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