Carbs are often, and wrongly, demonised in the physique game but use them correctly and they can be the difference-maker in building a bigger and leaner body, says Layne Norton
Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida.
No single formula
You need protein to build lean mass and you need fats for hormone production, so the role of carbs in your diet is as a calorie filler. How many you need will be different for everybody and there’s no plug-and-chug formula.
Keep carbs high
You want to keep carb intake as high as possible while still dropping body fat, because the more you can eat the better you will perform and the better you will feel when dieting down. So you need to track what you eat.
Know and grow
If you’re a professional bodybuilder and you can’t tell me how many grams of carbs, protein and fat you’re eating per day then you’re doing it wrong. It’s crucial to know exactly what you are eating so you can keep making progress.