Source credit: Based on PubMed PMID 41712097, a 2026 Sports Medicine systematic review and meta-analysis by Menno Henselmans, Fredrik Tonstad Varvik, and Mikel Izquierdo. DOI: 10.1007/s40279-025-02341-z.
A new review in Sports Medicine looked at whether eating more carbohydrates independently improves muscle growth during resistance training when protein intake is matched. Across 11 studies, the authors did not find a statistically significant hypertrophy advantage for higher-carbohydrate intake, including in analyses that focused on isocaloric comparisons.
The practical takeaway is not that carbs are useless for lifters. Carbohydrates can still support training quality, total energy intake, adherence, and recovery from hard sessions. The narrower point is that simply pushing carbs higher may not add extra muscle growth if protein, calories, and training are already handled well.
Why it matters for lifters
Hypertrophy advice often treats carbs as a magic switch for size. This review suggests lifters should keep the hierarchy straight: progressive training, adequate protein, enough total calories, sleep, and consistency still do most of the work. Carbs remain useful fuel, especially for high-volume training, but the current evidence does not prove a direct muscle-size bonus from higher carbs alone.
The authors also rated the certainty of evidence as low because of imprecision and some risk of bias. That matters for coaching decisions: a bodybuilder in a gaining phase should not use this review as a reason to slash carbohydrates, while a lifter who prefers a moderate-carb setup should not assume they are automatically leaving growth on the table.
What to watch next
Better-controlled trials are still needed, especially studies that tightly match total calories, track training performance, and measure muscle size with direct imaging tools. Future work should also separate the effects of carbohydrate intake from the broader effects of eating enough food to recover and gain.
Health disclaimer: This article is for informational purposes only and is not medical advice. Nutrition needs vary by training load, health status, medications, and goals. Talk with a qualified clinician or registered dietitian before making major diet changes.