A new meta-analysis set out to determine whether carbohydrate intake affects muscle growth. In a meaningful way. Meta-analysis is when researchers look at existing studies that fit specific criteria to draw conclusions based on the data.
The researchers looked at studies where protein intake was similar between participants, because we know how important it is for building muscle.
11 studies were used which had the following parameters:
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All were randomized controlled trials
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Each study lasted an average of 8.5 weeks
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approximately 20 participants per trial
They found that there was no significant difference between high carbohydrate intake versus low carbohydrate intake when it came to adding muscle.
This goes along with previous research that showed similar gains in muscle mass between ketogenic dieters and traditional dieters, as long as protein intake was sufficiently high.
However, some people may believe that carbohydrates will have an indirect effect on muscles. Although they don’t directly build muscle, they can aid with energy and recovery.
(Photo by Smith Collection/Gado/Getty Images)
((Photo by Smith Collection/Gado/Getty Images))
Limitations of the study
No study is perfect, and the 11 used in this meta-analysis certainly have their limitations.
First is the length of the study. Building muscle is a long, careful process. In the grand scheme of things 8.5 weeks, the average length of study, is not that long.
The second is the method used to measure muscle growth. Many studies measured fat-free mass, which is not necessarily muscle. yes, fat free mass Involved Muscle, but also includes water, bone, and other tissues.
Diet recall was also heavily used. Dietary recall occurs when participants self-report what they eat. This is very wrong when it comes to studies. Not because people are lying, but because they are not good at remembering what they eat. Breakfast here, breakfast there, it all adds up.
What does this mean for you?
The conclusion here is fairly straightforward – if your protein and calorie intake are where they should be, you don’t need to stress about how many carbohydrates you’re eating specifically for the purpose of building muscle.
In fact, it’s comforting to know that you can tailor it to your needs without compromising on results. Some people like to get more of their calories from carbs, others from fat.
Future studies with longer periods, more accurate muscle measurements and stricter dietary control will give us a clearer picture. For now, the best approach is to focus on getting adequate total calories and protein, and choosing a dietary pattern that you can actually maintain over the long term.
This story was originally published by men’s fitness On February 22, 2026, where it first appeared news Section. Connect men’s fitness as one Favorite source by clicking here.
