Salmon Spinach Pasta Bowl

High Carb vs. Low Carb: Which Approach Works Best for Your Fitness Goals?

When it comes to nutrition and diet plans, the high-carb vs. low-carb debate often comes up. However, the right answer depends on your body composition, activity level, and fitness goals. At MTM Personal Training, we help clients understand how their carbohydrate intake can support their muscle growth, fat loss, and overall health.

Understanding Your Carb Needs Based on Your Body Composition

Your body’s carb tolerance and requirements depend on your muscle mass, body fat percentage, and daily activity level. If you have more skeletal muscle and less body fat, your body has a "stronger engine" that requires more fuel—specifically, carbohydrates.

At MTM, we know that people with more muscle mass can burn more calories and use more carbs even during regular, everyday activities. This is because muscle cells store more glycogen (carbs), which helps fuel physical activities, even low-intensity ones like walking or sitting.

On the other hand, for those focusing on fat loss, especially around the waist, a low-carb diet can help reduce body fat more efficiently. A low-carb approach can be especially beneficial for individuals dealing with insulin resistance or diabetes, helping to regulate blood sugar levels and improve overall health.

How to Adjust Your Carb Intake Based on Your Goals

If your goal is fat loss, particularly around the abdominal area, a low-carb diet can be effective for a few months. After a period of fat reduction, you can slowly start reintroducing carbs and monitor how your body responds. For those focused on muscle gain or performance, a higher-carb diet can fuel intense workouts and muscle recovery, especially if your body composition supports it.

At MTM Personal Training, our expert coaches use precise measurements and assessments to determine your current fitness stage and provide personalized nutrition plans tailored to your needs. Whether you're looking to lose fat, build muscle, or optimize your health, we are here to guide you every step of the way.

A Simple, High-Protein Recipe to Support Your Fitness Goals

No matter whether you're following a high-carb or low-carb approach, this protein-packed recipe is easy to make and customizable based on your dietary preferences. Just swap out the carb source to suit your needs!

Ingredients:

  • 200g cherry tomatoes
  • Ghee or butter
  • 400g frozen spinach (loose, not in chunks)
  • 1 pack of wild salmon fillet tips (frozen)
  • 1 can of coconut cuisine
  • Spices (nutmeg, salt, pepper, French fries seasoning salt)
  • Fresh or frozen garlic
  • Carb Option 1: 150g basmati rice (for higher carb intake)
  • Carb Option 2: Low-carb alternative—Shirataki Noodles or Shirataki Rice

Preparation (For 3 Meals):

Calories: 458, Fat: 15.1g, Carbs: 45.6g, Protein: 31.3g

  1. Cook the basmati rice with 300ml of water and let it sit for 10 minutes. If you're following a low-carb plan, use Shirataki noodles or Shirataki rice as a substitute.
  2. Chop the garlic and quarter the cherry tomatoes.
  3. Heat the ghee or butter in a pan, then sear the defrosted salmon fillet tips on both sides for a few minutes.
  4. Add the spinach and cherry tomatoes to the pan, cooking for a few minutes.
  5. Add garlic and shred the salmon into smaller pieces. Mix everything together and season to taste.
  6. Stir in the coconut cuisine and cook until creamy.
  7. Serve with your choice of basmati rice, Shirataki noodles, or Shirataki rice.


Quick Tip:

For faster prep, defrost the salmon the night before. That way, you can cook it quickly when hunger strikes!

This recipe is not only high in protein but also easily adaptable to your dietary preferences. Whether you’re aiming for a higher-carb or low-carb meal, this dish is a great option to support your muscle-building or fat-loss goals.

If you’re looking for personalized fitness coaching or need help with your nutrition plan, the team at MTM Personal Training is ready to guide you. Contact us today to start your journey toward healthier living and better results.

Enjoy and happy cooking!