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Top Sources of Carbs for Muscle Building

By on September 20, 2015
Top SOurces of carbs for building muscle

As you go about setting up a muscle-building diet for yourself, one thing that you absolutely must make sure you’re doing is eating sufficient levels of carbohydrates. Carbohydrates are one of the most important macronutrients for any active person’s diet plan because they are going to be fueling you through each workout you do and helping you recover afterwards.

However, carbohydrates come in many different shapes and sizes – complex carbohydrates, simple carbohydrates, and fibrous carbohydrates – so it’s important to take some time to learn which ones you should be adding into your diet.

Those who choose their carbohydrate-rich foods properly will see leaner overall muscle mass gains and also have more energy not only for their workouts, but throughout the day as well.

Let’s look at the top sources of carbohydrates for muscle building that you need to know.

The Details:

  • Choose raw oatmeal over cooked as this will allow you to take in more calories without feeling overly full.
  • Brown rice. A slow-digesting carbohydrate, this is the perfect staple for any point in the day and is easy and fast to prepare.
  • This carbohydrate is a complete source of protein too, and it works great for any vegetarians out there.
  • Whole wheat bagels. Choose bagels over bread more often because they are higher in calories and more likely to help you meet your muscle-building needs.
  • Whole wheat pasta. Another great choice – this energy filled food will keep you going all throughout the day.
  • Dried fruit. Dried fruit provides all the antioxidants and fiber of fresh fruit but is way more calorie dense, so will support your goals of building lean muscle mass far better.
  • Barley is another great standby to have in your diet and can easily be used as a replacement for brown rice. This carbohydrate is much higher in fiber as well and can promote good heart health if you eat it regularly.
  • Bananas are an energy-dense fruit that can work well both before and after your workout session. Loaded with potassium, they are a can’t-miss part of a balanced breakfast, snack or protein smoothie.
  • Sweet potatoes. Sweet potatoes are a high-fiber carbohydrate source that’s still very energy dense. They won’t spike blood glucose levels as quickly as regular potatoes.
  • Beans are an often-forgotten carbohydrate because they aren’t a grain, but they are loaded with complex carbs as well as protein. There are an excellent choice for any diet, but particularly for all the vegetarians out there.

The Bottom Line:

Over the next week, have a good look over your diet plan. Are you getting in the carbohydrates you need? If not, it’s time to make some changes. Carbohydrates are a very powerful muscle-building nutrient, and by making sure that you take in enough, you can ensure that your progress is going to continue well into the future.

You still must provide a good balance with proteins and fats, but a muscle-building diet should have 30% of total calories from carbohydrates at a bare minimum.

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