If someone begins paleo from a "bodybuilding" type diet full of brown rice, oats, breads and other harmful carbs, would they need to continue to keep their carbohydrate intake high in order to keep the same amount of muscle through eating "safer carbs". Not saying this is necessarily the healthier option, but do you definitely need a higher amount of carbohydrate to sustain a higher degree of muscle mass?
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I came from a bodybuilding-like background, and I when I went LC, I noticed that my muscle growth slowed down, and my recovery wasn't as good as before. I also did keto for a while, and though my strength in general went up, my deadlift started getting weaker. I've since added carbs back in, although now I'm back to LC. Now I'm eating probably 60-100g on off days, and 120-200g on workout days. I get this by eating a medium size potato at a meal (once on off days, and two meals on WO days). My protein intake is 150-200g per day, and my fats are around 160g or so. I found that I was eating too much protein earlier, and somehow that affected fat loss, and I just feel better in general when I eat less protein (I was up to 300-350g a day). Also I'm 6 feet tall, and was around 210lbs at last weigh-in. One thing that I should mention is that I gain fat pretty quickly if I start eating a lot of carbs, so if you tolerate carbs better than I do (which you probably do), then I'd eat more. Get them from potatoes, sweet potatoes, ripe bananas, etc., and you should be fine. |
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Almost everything I have read points to higher carbohydrate intake promoting greater overall growth, including muscle growth. The one exception being Mat Lalonde's writing on low-carb paleo and an uptick in performance after a matter of weeks or months: http://robbwolf.com/2009/10/08/crossfit-on-a-low-carb-paleo-diet-mat-lalonde-reporting/ |
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Help keep the muscles with carbs from potatoes squash fruit etc |
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There's several things here. Eating high carb increases your water retention and fills your glycogen stores so your muscles look bigger. This matters to bodybuilders. If you're looking to maintain or still build strength and muscle fibre, you're going to need to maintain intense workouts, and you'll be better able to do that with some glycogen to hand. However if you transition to burning fat most of the time and sparing glycogen then you won't need to take in nearly as much carbs to recover. If you're not having negative effects and you find it helps you then eat more dense veg, but it's difficult to assess that honestly without trying to cut back on them first and seeing how well you adjust and how you feel after a few weeks. |
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In my experience Paleo with dairy (whey proteins mainly) with a little supplementation promotes awesome muscle gains. Save all your carb intake (50-100 grams) post workout and you should see some significant muscle gains. |
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