(Our topic here
is Optimizing Muscle Gains .
Please keep that in mind throughout this discussion.)
but cant the high carbs have a negative effect? thats why i keep my protein is so high, i dont want alot of excess fat gained from carbs
What are you calling high carbs? I have seen people who eat 60% of calories from processed carbs...that is a problem.
Switching them to 70% carbs from whole foods made them instantly start to lean up and gain muscle. That is not ideal for everyone.
My last training partner had to eat 75% carbs, with 15% protein and 10% fats and gains muscle very easily, and gets lean easily.
I eat 25% protein, 45-50% carbs and 25-30% fat and can stay fairly lean, and gain muscle quickly.
Those are the extremes. For me 75% carbs is very high. For my partner 45% is extremely low.
When gaining muscle, getting the right amount of carbs for you is very important for many reasons.
Sure,
excess calories, perhaps comprised of an
excess of carbs can lead to some fat storage.
Eating high protein and low carbs makes your body very efficient at burning protein for energy and less efficient at using carbs for energy. Your total body water stores can be lower and if you increase carbs the total body water will increase, making weight increase (which is an increase in the water weight of the body, much of which is actually an increase in muscle water and volume.)
However, eating the right ratio of P/C/F for your oxidative preference will insure that you do not have an excess and that you can gain muscle with a minimum of excess calories.
Additionally, eating whole food carbs in whole meals (Vegetables, fats, proteins, carbs) insures that the consistent insulin levels in the body are appropriate and do not encourage fat storage.
Carbs = ++energy
Energy is required for intense training and intense recovery.
Intense training is required for optimal muscle stimulation.
Intense recovery is required for optimal muscle hypertrophy.
If you train the body to use protein for energy and you train intensley...you are likely to break muscle down to create more energy and
the flow of protein is not going the right direction. Meaning, your are likely anabolizing protein to produce energy.
You are also increasing the number of enzymes produced that do this, to make anabolizing protein easier.
Some people respond better to different ranges of carb intake. I give a range for that. What is ideal for you is easy to determine by starting with a ratio of lower protein and higher carbs, say 15% protein, 15% fat and 70% carbs (don't cringe...you are going to see some interesting training responses) and using that for a month, then up it to 20% 15% 65%, go a month, then 20% 20% 60% and go a month...then 25% 25% 50% and go a month...keep a record of how you felt, how your training went, your attitude and your training effects...you will find that a certain range made you train hardest, feel best and respond like a beast, and maybe even get leaner. Also, certain ranges are simply not pleasant for you. Pay attention!
I have seen many people go from 40% protein and 40% carbs to 15% protein and 70% carbs and start to lean up and get fuller and harder!
Do not think there is an absolute perfect ratio for everyone!!!