If you’re training hard but not seeing the gains you expect, carbs might be the missing link. While protein gets all the glory, carbohydrates are your muscles’ preferred fuel source—especially when you're chasing growth.
Let’s break down five key signs you're not getting enough carbs to support your muscle-building goals.
1. Your Workouts Feel Like a Grind
You walk into the gym hyped... but by set two, your energy tanks. Sound familiar?
Low-carb diets can leave your glycogen stores depleted, which are your muscles’ main source of quick-burning energy. Without enough glycogen, your body can't maintain intensity during resistance training. If your lifts are stalling or your endurance is dipping, your muscles might be under-fueled.
Fix it: Add a carb-rich meal or snack 1–2 hours before training. Think oats, rice cakes with honey, or a Deadline Bar.
2. You’re Not Gaining Strength (Even With Consistency)
Progressive overload is key for hypertrophy, but without carbs, you’ll hit a wall. Carbs don’t just help you push more weight—they also reduce muscle breakdown and enhance recovery.
If you’re lifting consistently but plateauing in strength, it might be because your body lacks the fuel to perform and repair at its best.
Fix it: Track your carb intake for a week. Aim for 2–3g of carbs per pound of bodyweight if you're in a bulking phase.
3. You’re Always Sore (and Staying Sore)
Delayed-onset muscle soreness (DOMS) is normal—but if it lingers for days or feels more intense than usual, your recovery may be compromised.
Carbs play a huge role in blunting muscle damage and speeding up repair by increasing insulin levels (which helps shuttle nutrients into your muscles). Without enough, your body struggles to recover and grow.
Fix it: Make your post-workout nutrition count. Combine a fast-digesting protein with a moderate-to-high GI carb source to kickstart recovery.
4. You Look Flat (Not Full)
That "pumped" look after a good workout? That's partly glycogen and water in your muscles. When you’re under-consuming carbs, your muscles may appear flat or deflated, even if you're lifting heavy.
You could be losing muscle fullness, not fat. This is especially frustrating when you're doing everything “right” in the gym.
Fix it: Don’t be afraid of carbs at night. Your body uses them to replenish muscle glycogen and support recovery while you sleep.
5. You’re Constantly Craving Sugar
Your body is smart. If your carb intake is too low, especially for your activity level, your brain will send signals in the form of cravings—usually for sugary, high-carb foods.
It’s not a willpower issue; it’s your body saying: “I need fuel.”
Fix it: Instead of fighting cravings, fuel proactively with clean, complex carbs spread throughout your day. Whole grains, fruits, starchy veggies, and carb-based functional snacks like Deadline Bar can help you stay ahead of hunger without the crash.
Final Thoughts: Carbs Aren’t the Enemy—They’re the Secret Weapon
Carbs power your workouts, protect your muscles, and help you recover faster. If you’re not gaining like you want to, don’t just look at your protein shake—look at your plate.
Not sure where to start? Grab a Deadline Bar for an easy, clean source of carbs and caffeine to boost your training and recovery without any guesswork.
