Even eating very little carbs—like just 30 grams a day—doesn’t make you weaker during weightlifting workouts, which means you might not need to eat a lot of carbs to lift heavy.

If you're doing a really long, intense workout or two hard sessions in one day, eating carbs might help you lift more—but only if you were hungry or hadn't eaten, not if you're eating the same number of calories from other foods.

Eating more carbs doesn’t make your muscles grow bigger when you’re already getting enough protein and calories — your muscles respond more to lifting weights than to how many carbs you eat.

When doing a high-intensity workout on a hydraulic machine, your body burns more sugar (carbs) for energy than when you lift weights, run, or bike at the same time.

After a tough leg workout, drinking a sugary sports drink instead of water helps your muscles refill their energy stores faster, so you recover better after six hours.

For men who regularly lift weights, eating protein and carbs right after working out leads to better protein retention in the body compared to waiting six hours.