High calorie, high carbohydrate diet

What is it? A diet that is not only richer in carbohydrate than normal diets (over 60% of calories from carbohydrate), but also one that supplies more calories than those needed to maintain a stable weight.

How does it work? This high carbohydrate diet aims to overcome the energy deficit problem outlined above. By providing plenty of high-grade energy in the form of whole, unprocessed, complex carbohydrates (whole grain breads, cereals etc., rice, potatoes, beans, lentils, starchy fruit and veg), the idea is that the protein consumed in the diet is not required for energy and therefore becomes more available for muscle tissue synthesis. Moreover, many carbohydrates in the diet, especially grains and pulses, contain useful amounts of muscle-building protein; wholemeal bread for example contains around 16% of its calories as protein, while beans can contain around 30%!

How strong is the evidence that it does what it claims? Studies have demonstrated that a high carbohydrate diet is pretty much essential for muscle and strength gains. Not only does extra carbohydrate spare protein for muscle building, the blood glucose that results from carbohydrate digestion also helps to drive amino acids (the protein building blocks from digested protein) into muscle cells for assimilation.

Who can benefit from it? Anybody who's trying to build muscle, but especially those with slim, wiry builds, those who have physically demanding jobs involving significant energy expenditure, or those who do a significant amount of aerobic exercise.

What are the drawbacks? It'sa big one. Without the right training, a high calorie, high carbohydrate diet will simply lead to weight gain of the wrong sort - fat! It's also important the right type of carbs (whole, unprocessed) form the mainstay of the diet and that the calorie excess is mild. This is particularly important for those who tend to gain body fat more easily.