Beyond Protein: Understanding the Role of Fats and Carbs in Muscle Recovery
- Claire Bible
- Apr 7
- 3 min read
At Ardent Performance, we envision a community well-trained to take care of the human body and committed to discovering its true potential and capability. Achieving this requires more than just strength training — it demands a deeper understanding of how to fuel your body for optimal performance and recovery. While protein often takes the spotlight, fats and carbohydrates are equally essential players in the muscle recovery process.
In this blog, we’ll break down how healthy fats support hormone production, how carbs replenish glycogen stores, and why a balanced macronutrient approach leads to better muscle growth and overall performance. Expect actionable tips on creating meals that optimize all three macronutrients for your training goals.
The Role of Carbohydrates in Muscle Recovery
Carbs are your body’s primary source of energy. During exercise, your muscles use glycogen — the stored form of carbohydrates — for fuel. After an intense workout, these glycogen stores become depleted. Consuming carbohydrates post-workout helps restore glycogen levels, ensuring you have the energy needed for your next training session and reducing overall fatigue.
Carbohydrates also play a role in insulin release, which promotes the uptake of nutrients into muscle cells. When carbs are consumed along with protein post-exercise, they can enhance muscle protein synthesis more effectively than protein alone.
Quick Tip: Aim to pair carbohydrates with a protein source for a balanced recovery meal. Think oatmeal with whey protein or chicken with rice.
Healthy Fats and Hormone Regulation
Fats play a critical role in hormone production, especially anabolic hormones like testosterone and growth hormone, which are vital for muscle repair and growth. These hormones help regulate the body’s response to training stress and promote tissue regeneration.
It's important to recognize that hormone production and balance can vary significantly between male and female physiology. For example, females naturally have higher levels of estrogen and progesterone, both of which can influence recovery, energy levels, and nutrient needs across the menstrual cycle. Healthy fats are essential for supporting hormonal balance in women, as lower fat intake can contribute to disruptions in menstrual function and recovery ability.
Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, have been shown to reduce muscle soreness and inflammation following intense exercise, making them an excellent recovery aid. For both men and women, a steady intake of these fats helps maintain hormonal health and supports effective training adaptations.
Quick Tip: Include sources of unsaturated fats like avocados, olive oil, nuts, and fatty fish in your daily meals.
Balancing Macronutrients for Optimal Recovery
The key is to find a balance that suits your goals. While protein repairs muscle, carbs fuel the process, and fats support overall health. A good starting point is a balanced plate of 40% carbs, 30% protein, and 30% fats. We adjust based on your training intensity, goals, and how your body responds to different macronutrient ratios. Women, in particular, may benefit from slightly higher fat intake during certain phases of the menstrual cycle or when energy availability is low.
If you want a deeper understanding of how to balance your nutrition and would like a more personalized approach to these percentages, our 12-week nutrition coaching program might be the perfect fit for you!
Actionable Tips to Try:
Add a carb source like sweet potatoes or quinoa to your post-workout meal.
Incorporate healthy fats like almonds or chia seeds into your snacks.
Track your macros for a week to assess your current intake.
Experiment with meal timing to see when your body feels best fueled.
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