What are good carbohydrates? What kind of carbs can help us build more muscle? Learn more in this guide.
Most people know the importance of protein in their daily diet. This is especially true for athletes and bodybuilders, who consume a lot of protein to develop their muscles. They often hear that their diet should be high in protein and low in carbohydrates.
But did you know that your body needs carbohydrates, too? Carbohydrates provide the energy you need to cope with intensive exercises. If you don’t consume the right amount of carbs, you will not be able to perform well and reach your fitness goals.
High-Carb Foods for Bodybuilders
The key to consuming carbohydrates lies in choosing the right kind of food. You need to consume foods that are high in “good” carbohydrates. These foods can help you build as well as enhance your muscles.
To help you reach your bodybuilding and fitness goals, here are seven types of food that contain high amounts of good carbohydrates:
Bagels are versatile, and you can consume them even during the off-season. They have a high amount of carbohydrates. On average, each bagel contains about 40 to 50 grams of carbohydrates.
The great thing about bagels is that you do not have to cook them. They are easy to prepare and can go with different kinds of food. For best results, choose bagels made of whole grains like rye and pumpernickel.
2. Bran Muffin
Bran muffins are high in carbohydrates and rich in fiber, which is good for athletes and bodybuilders. You can buy high-quality bran muffins from most stores. But if you want to be sure, you can bake your bran muffins.
Look for a muffin recipe that you can make using a high-fiber cereal. Don’t forget to use honey instead of sugar, then add about three scoops of whey protein. The result is a high-carb snack that is also rich in protein!
The benefit of using fiber is that it will result in a low glycemic snack. This is perfect for those who want to build muscles and remain lean simultaneously.
You can transform any cereal with two grams of fiber per serving into a fantastic bodybuilding snack during the off-season. Since fiber can slow down the digestive process, you can eat high-fiber cereals anytime.
Consider doubling the serving size to make your cereal snack even more effective. Add some milk and a scoop of whey protein. This will increase the protein content of your meal up to 30 grams while increasing the carbohydrate content up to 60 grams.
4. Cream of Rice
Cream of rice is easy to digest and is another great snack during the off-season. Measure about two-thirds of a cup of cream of rice, than mix with water. The result is a snack containing about 65 grams of carbohydrates.
To improve your snack, add one cup of cottage cheese and a pinch of cinnamon. Throw in a banana and have a full meal containing about 90 grams of carbs and 30 grams of protein.
5. Mashed Potatoes
Mashed potatoes have fast-acting carbohydrates, which is crucial to maintaining the level of glycogen in your body. One cup of mashed potatoes contains about 42 grams of fast-acting carbohydrates. Even if you consume two or three cups of mashed potatoes, you will not feel too full or bloated.
Four ounces of pasta contains about 90 grams of good carbohydrates. This makes it a great option for bodybuilders who want to increase their carb intake. If you add some veggies and meat to your pasta, you will have a full meal that is high in nutrients.
7. White Rice Plus Raisins
Grab a handful of raisins and then add it to two cups of cooked white rice. The result is a high-carb snack that contains about 115 grams of good carbs. Just like mashed potatoes, you can add your white rice and raisin mix as a side dish to your meals.
To benefit from these high-carb foods, you should know the right carbohydrates that your body needs. This will depend on your body weight as well as your bodybuilding goals. It would help to consider your eating habits and your supplement intake.