RCTHumann = 202026Spain
Effects of Modest Carbohydrate-Energy Supplementation on Resistance Training Adaptations in Trained Men: A Crossover Trial.
Plain-language summary
This study looked at whether adding modest carbohydrate-energy supplements boosts muscle growth and strength in trained men. Twenty men with an average of nearly 10 years of lifting experience took either a protein-only supplement or a protein-plus-carbohydrate supplement for 8 weeks each, keeping their usual training and diet. The researchers measured muscle size, strength, and fatigue resistance and found no meaningful difference between the two. The conclusion: modest extra carbohydrate did not add to muscle or strength gains in this group.
Key findings
- No difference in muscle growth between protein-only and carb-added supplement groups
- No difference in strength gains between the two supplement types
- No change in fatigue resistance with extra carbs
How to analyze the study yourself
- Study type
- Randomized controlled trials are strong for testing cause and effect but may not capture long-term or real-world variations.
- Population
- Resistance-trained men with nearly a decade of lifting experience.
- Funding
- Not reported
- Watch for
- This study found that adding modest carbohydrate-energy supplements did not boost muscle growth or strength in trained men compared to protein-only supplementation. If you are already lifting and getting enough protein, piling on extra carbs may not add much to your gains.