Source: PubMed record and PMC full text for a Sports Medicine systematic review and meta-analysis, published online February 19, 2026. DOI: 10.1007/s40279-025-02341-z.
A PubMed-indexed meta-analysis is a useful reality check for a common gym argument: whether eating more carbohydrate directly produces more muscle growth during resistance training.
The authors reviewed randomized controlled trials in healthy adults that compared higher- and lower-carbohydrate intakes during resistance training while accounting for protein intake. Eleven studies met the inclusion criteria. The pooled result did not show a statistically significant independent hypertrophy benefit from higher carbohydrate intake.
That does not mean carbohydrates are useless for lifters. Carbs can support hard sessions, training volume, glycogen availability, and overall calorie intake. The narrower takeaway is that, when protein and training are already in place, simply pushing carbohydrates higher should not be treated as an automatic muscle-building lever.
The authors also flagged an important limitation: certainty of evidence was low because of imprecision and moderate risk of bias. Better trials with tighter energy control and direct muscle-size measures are still needed.
Why it matters for lifters
For lifters chasing size, this is a reminder to rank the basics correctly. Progressive training, enough total calories, adequate protein, sleep, and consistency still carry more practical weight than arguing over a single macro in isolation.
Carbohydrate intake should be matched to the job. A high-volume leg day, two-a-day training block, or sport practice schedule may justify more carbs than a low-volume maintenance phase. But if calories and protein are already sufficient, more carbs by themselves are not guaranteed to add more muscle.
What to watch next
Watch for studies that compare carbohydrate levels under tightly controlled calorie conditions, use ultrasound or MRI-style muscle measurements, and include trained lifters rather than mostly general healthy adults. It will also matter whether future work separates performance support from direct hypertrophy effects.
The practical move is not low-carb dogma or carb-loading everything. It is to set protein and calories first, use carbohydrates to support training quality, and adjust based on performance, body composition goals, digestion, and health status.
This article is for informational purposes only and is not medical advice. Talk with a qualified health professional before making decisions about nutrition, supplements, medical conditions, or individualized training plans.