If you're on a mission to build muscle, you've probably heard the phrase “eat big to get big.” But let’s be real—eating big doesn’t mean inhaling pizza and gummy worms like a teenager on cheat day. When it comes to bulking, proper nutrition is just as important as that perfectly periodized training plan you’ve got scribbled in your notes app. And at the heart of it all? Carbs. Glorious, misunderstood carbs.
So how many should you actually eat? And where should they come from—your pantry or the gas station snack aisle? Let’s break it down.
Why Carbs Matter When Bulking
Carbohydrates are your body’s primary fuel source. They power your lifts, your brain, and your general ability to not feel like a zombie by 3 PM. During a bulking phase, you're in a calorie surplus—which means more energy for heavy training, and more raw material for muscle growth.
Carbs replenish glycogen (your muscles’ energy reservoir), prevent your body from converting protein into fuel (a.k.a. stealing gains), and stimulate insulin—a hormone that helps shuttle nutrients into your muscle cells post-workout.
In short: carbs help you train harder, recover faster, and grow bigger. Skip them, and you’re basically trying to deadlift with the parking brake on.
How Many Carbs Should You Eat to Bulk?
Most people bulking should shoot for 3–6 grams of carbohydrates per kilogram of body weight each day. Sounds technical, but here’s the simplified version:
- Weigh 180 lbs (about 82 kg)? You’re looking at roughly 246–492 grams of carbs per day
- Training like a beast five or six days a week? Stick closer to the upper end
- Lifting moderately or just starting out? You’re probably good with less
Track how you feel—energy levels, recovery, progress in the gym. If you're dragging or your weight isn't moving, bump those carbs up.
Best Carbohydrate Sources for Muscle Growth
Not all carbs are created equal. We want high-quality, nutrient-dense sources—stuff that helps you grow without crashing your energy or bloating you into oblivion.
1. Oats
Slow-digesting, full of fiber, and surprisingly versatile. Toss them in smoothies, bake them into bars, or go old school with a bowl of oatmeal. Bonus if you're snacking on something like a Deadline Bar (shameless plug)—convenient, clean, and crafted for lifters.
2. Sweet Potatoes
Packed with fiber, potassium, and slow-burning carbs. Excellent pre- or post-workout.
3. Brown Rice
Cheap, easy to prep in bulk, and endlessly pairable with protein and veggies. A clean bulking classic.
4. Whole Wheat Pasta
High in fiber, complex carbs, and—let’s be honest—just straight-up delicious. Load it up with lean meats and sauce for a performance meal.
5. Fruits & Vegetables
Bananas, apples, berries, and dates are solid choices for quick energy. Don’t sleep on starchy veggies like carrots, beets, or squash—great sources of quality carbs with a side of vitamins.
Carb-Rich Snack Ideas for Easy Gains
Eating carbs doesn’t have to mean meal prepping like a full-time bodybuilder. Snacking smart is key to hitting your carb targets without losing your mind.
Here are some high-carb snacks for muscle gain that actually taste good:
- Deadline Bar – My go-to (and yes, I might be biased). Made with oats, balanced macros, and built to keep your energy high and your focus locked.
- Greek Yogurt with Honey & Granola – Tangy, creamy, and just enough crunch.
- Rice Cakes with Nut Butter – Fast, light, and stackable with bananas or honey for bonus carbs.
- Banana + Peanut Butter – Sweet, salty, and reliable.
- Homemade Energy Balls – Combine oats, nut butter, honey, and some protein powder. Store in the fridge, devour as needed.
- Whole Wheat Toast + Avocado + Egg – Balanced and easy. Great for breakfast or post-workout.
My Experience with Bulking & Carbs
I’ve been working out since I was about 15. I’ll be 30 in May (if you’re from the future, I’m writing this as of April 2025). I can vividly remember being an absolute workout noob and vaguely understanding one thing about fitness nutrition: protein is king. And that was pretty much all I knew. I clung to that piece of information for years. My lack of understanding of the importance of carbs has probably greatly hindered my performance and progression in my early years of lifting. It wasn’t until I was in my early 20s did I finally learn that eating sufficient carbs would provide the energy to lift heavy, train harder and allow the body to use all the protein for muscle repair and not energy as well. The difference was immense when I was actually tracking carbs in my macros and not just protein. I felt fresh almost every day in the gym and did not feel hungry or drained by the last set of my second exercise. Hopefully this post has helped you understand a crucial piece of advice to take your workouts to the next level.
Final Thoughts on Carbs and Bulking
Carbs aren’t just filler—they’re fuel. The right carbs, in the right amounts, will support your training, recovery, and muscle growth like nothing else.
So don’t fear the bread. Don’t shun the rice. And please, for the love of gains, stop skipping carbs because you read a shredded guy on Instagram doesn’t eat them.
Train smart. Eat big. And let carbs do what they do best—power your progress.
