For recovery and muscle growth, carbs matter at least as much as protein, and when you are dieting they arguably matter more. Everyone obsesses over protein, but pro bodybuilder Wesley Vissers argues that is a mistake. Speaking on the podcast Tussen de Set during his Arnold Classic prep, he explains why your body needs the energy from carbohydrates to actually put that protein to work, and how to time your food around training.
Carbs or protein: which matters more for muscle growth?
The short version from Wesley: for recovery, carbs are at least as important as protein, and in a calorie deficit they become even more so. His reasoning is simple. If you are eating below maintenance, you will not recover well from training on protein alone, no matter how much whey you drink. Your body needs the energy that carbohydrates provide to actually use that protein for repairing muscle.
That does not mean protein is unimportant. It means most people underrate carbs, when in fact carbs are often what makes the difference in how well you recover and grow. Protein is the building material; carbs help pay for the work.
When should you eat your carbs?
Timing barely matters in the off-season, when you have calories to spare. In a deficit it matters a lot more, because you want your energy available when you actually need it: around your training. Wesley’s other rule of thumb is that a diet only works if you can stick to it. As he puts it, a way of eating is only as good as the plan you can actually keep up. You are not a robot, you are a human, so build in something you can live with.
With that in mind, here is roughly how he spreads his carbs across the day when dieting:
- Breakfast (around 40%): acts as a pre-workout to fuel the session ahead.
- Straight after training (around 50%): the biggest share, for the best recovery.
- Before bed (around 10%): to keep blood sugar steady overnight.
These are guidelines, not gospel. The exact split depends on when you train and what fits your day.
Can you eat carbs before bed?
Yes, says Wesley, and the idea that carbs before bed wreck your sleep is a myth. Slow-digesting carbs in the evening actually help keep your glucose levels stable, so you are less likely to wake up hungry in the night. The one condition: choose slow carbs, not fast sugars. Think oats, wholegrains or sweet potato rather than sweets.
Protein still counts: choosing your sources
None of this makes protein optional. Asked for his favourite protein source, Wesley points first to a whey shake, and it is worth noting he backs his own brand here, so take that ranking for what it is. Beyond powder he leans on salmon for the omega-3s and rotates his sources, with chicken as a cheap, practical staple.
His one genuinely useful point on shakes: quality matters. Cheap supermarket protein powders tend to clump and turn gritty, while a decent whey mixes smoothly. In the UK a good whey usually works out to somewhere around a pound per serving, and it does not need to be the most expensive tub on the shelf to do the job.
How to start steering your nutrition simply
You do not need to overthink this. Weigh yourself and your portions, follow the trend over about two weeks rather than reacting to any single day, and adjust your carbs up or down towards your goal. Keep your protein sensible for maintaining muscle, and stop treating carbs as the enemy.
Frequently asked questions
Are carbs or protein more important for muscle recovery?
For recovery, carbs are at least as important as protein. Without the energy they provide, especially in a calorie deficit, your body cannot make full use of the protein you eat.
When should you eat your carbs?
Mainly around your training. A common split when dieting is roughly 40% at breakfast, 50% after your workout and 10% before bed. In the off-season, timing matters much less.
Can you eat carbs before bed?
Yes. Slow-digesting carbs in the evening help keep your blood sugar stable and can stop you waking up hungry. The idea that they ruin your sleep is a myth. Just stick to slow carbs rather than fast sugars.
How much protein do you need alongside your carbs?
Enough to maintain and build muscle, but do not let it crowd out your carbs. Varying your sources, such as whey, salmon and chicken, is a sensible approach.
Does the quality of your whey actually matter?
For how it mixes, yes. Cheap powders often clump and go gritty, whereas a decent whey dissolves smoothly. It does not have to be the priciest tub to do the job well.
How do you start steering your nutrition without overcomplicating it?
Weigh yourself and your portions, watch the trend over about two weeks instead of day to day, and nudge your carbs up or down towards your goal from there.
