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Carbohydrates, or carbs, have become a hot topic in the world of health and fitness. There is a lot of debate about whether or not one should consume carbs when trying to build muscle or whether they should be avoided altogether, especially when following a keto diet. In this post, we will explore the importance of carbs in building muscle and how many carbs a day on the keto diet is best. Carbs are one of the three macronutrients that our bodies need, alongside protein and fat. They are the primary source of energy used by our muscles when we exercise. Contrary to popular belief, carbs are not the enemy when it comes to building muscle. In fact, they are essential. When we exercise, we use up our glycogen stores, which are stored carbs in our muscles. To build muscle, we need to replenish these glycogen stores, and we can only do that by consuming carbs. But how many carbs should we be consuming? The answer to this question depends on a variety of factors, including our body type, age, gender, and activity level. On a standard diet, it is recommended that we consume about 45% to 65% of our daily calories from carbs. However, when it comes to the keto diet, things are a bit different. The keto diet is a high-fat, low-carb diet that forces the body to go into a state of ketosis, where it burns fat for fuel instead of carbs. When following the keto diet, the goal is to keep carb intake to a minimum, usually around 20 to 50 grams of net carbs per day. Net carbs are calculated by subtracting the fiber from the total carbs. This is because fiber is not digested by the body like other carbs. While the keto diet has been shown to be effective for weight loss and other health benefits, it may not be the best option for those looking to build muscle. When we restrict carbs, we also restrict our glycogen stores, which can lead to decreased energy and performance during exercise. Additionally, carbs are essential for muscle recovery, as they help to replenish glycogen stores and aid in protein synthesis. In conclusion, carbs are an important part of building muscle. While the keto diet may be effective for weight loss, it may not be the best option for those looking to build muscle. Instead, it is recommended that individuals consume a balanced diet that includes complex carbs, such as whole grains, vegetables, and fruits, along with protein and healthy fats. When it comes to how many carbs a day on keto, it is important to consult with a healthcare professional or a registered dietitian to determine the best intake for your individual needs.

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