We can’t say for sure if carbs help build muscle — the data is too shaky. It might help a little, but we just don’t have strong enough proof yet.

Carbohydrate intake has no significant effect on muscle hypertrophy when protein and total energy intake are held constant.

Eating fewer carbs can make you feel fuller and eat less overall — which might make it harder to gain muscle because building muscle needs extra calories.

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.

Most studies measure muscle growth by weighing your whole body and subtracting fat — but that includes water and fuel, not just muscle. That’s like measuring your car’s weight to see if the engine got bigger.

Whether you eat a lot of carbs or very few for months, your strength and muscle growth won’t change — as long as you’re eating enough total calories and protein.