The 10 Best Carbohydrates for Muscle Growth

Nutrition | | Oct 15, 2024 | Ally's Angels

Hey Angels and Alphas,

When building muscle, macronutrients like protein tend to dominate the conversation.

However, carbohydrates play an essential role in fueling your workouts and supporting muscle growth. Carbohydrates are your body’s primary energy source, especially during intense resistance training.

Without them, your performance in the gym could suffer, and achieving your muscle-building goals becomes much more challenging.

Here’s a breakdown of the 10 best carbohydrate sources that can help you maximize your muscle growth and performance.

1. Rice

Rice has long been a favorite in the bodybuilding world for a reason. It’s easy to prepare, versatile, and provides a substantial amount of carbohydrates that can fuel your workouts and help you maintain a caloric surplus.

  • Nutritional value (per cup, cooked): 28 grams of carbohydrates, 2-3 grams of protein, and negligible fat.

2. Pasta

Pasta offers a convenient way to pack in carbohydrates, and it can be combined with a wide variety of sauces and ingredients to keep your diet interesting. Whether you opt for whole wheat or refined pasta, it’s an excellent fuel source.

  • Nutritional value (per 100 grams, cooked): 25 grams of carbohydrates, 5 grams of protein, 1 gram of fat.

3. Bread

Bread, particularly whole grain options, can be a fantastic carbohydrate source. Whether in sandwich form or as a side to your main meal, bread can quickly help you meet your carbohydrate needs.

  • Nutritional value (two slices of white bread): 24 grams of carbohydrates, 5 grams of protein, 2 grams of fat.

4. Oats

Oats are a staple food for bodybuilders, and for good reason. They offer not only carbohydrates but also protein and fiber, which can improve digestion and keep you feeling fuller for longer.

  • Nutritional value (per cup, cooked): 27 grams of carbohydrates, 6 grams of protein, 3 grams of fat, 4 grams of fiber.

5. Cereal

Cereal can be a quick and easy way to load up on carbohydrates, especially if you choose fortified cereals. They are a versatile option, as you can use them for breakfast or as a quick pre-workout snack.

  • Nutritional value (per serving, cornflakes): 24 grams of carbohydrates, 1-2 grams of protein, 0 grams of fat.

6. Quinoa

Quinoa stands out from other carbohydrate sources because it contains complete proteins, offering all the essential amino acids needed for muscle growth. It’s a great option to include in your post-workout meals.

  • Nutritional value (per 100 grams, cooked): 21 grams of carbohydrates, 4.5 grams of protein, 2 grams of fat.

7. Chickpeas

Chickpeas are a carbohydrate source rich in fiber and protein. They’re excellent for providing long-lasting energy and supporting overall health due to their high micronutrient content.

  • Nutritional value (per cup, cooked): 35 grams of carbohydrates, 11 grams of protein, 4 grams of fat.

8. Lentils

Lentils are similar to chickpeas, offering a high amount of carbohydrates, fiber, and protein. They can be used in a variety of dishes and combined with other high-carb foods like rice for a balanced meal.

  • Nutritional value (per 100 grams, cooked): 20 grams of carbohydrates, 9 grams of protein, 0 grams of fat.

9. Fruits

Fruits not only provide carbohydrates but also offer a wide range of vitamins, minerals, and antioxidants. Bananas, apples, and berries are all excellent choices to include in your diet for quick energy.

  • Nutritional value (medium banana): 27 grams of carbohydrates, 1 gram of protein, 0.5 grams of fat, 3 grams of fiber.

10. Vegetables

While vegetables are lower in carbohydrates compared to other sources on this list, they are rich in fiber, vitamins, and minerals that are vital for overall health and muscle function.

  • Nutritional value (100 grams of broccoli): 7 grams of carbohydrates, 2.8 grams of protein, 0 grams of fat, 2.6 grams of fiber.

Carb Timing for Muscle Growth

Proper carbohydrate timing can significantly impact your performance and recovery:

  • Pre-Workout: Consuming fast-digesting carbs like fruit or cereal a few hours before training can top up glycogen stores.
  • Intra-Workout: Fast-digesting carbs during a workout can help maintain energy levels, especially for extended training sessions.
  • Post-Workout: After training, focus on replenishing glycogen stores with a balanced meal that includes carbs like rice, pasta, or quinoa.

Final Tips for Optimizing Carbohydrate Intake

  • Manage Fiber: Spread your fiber intake throughout the day to avoid digestive discomfort and ensure you’re still meeting your caloric goals.
  • Variety: Mix up your carbohydrate sources to keep meals interesting and support adherence to your nutrition plan.
  • Drink Your Carbs: If you struggle with consuming enough food, consider adding liquid carbs like smoothies or mass gainers to your diet.

Incorporating these carbohydrate sources strategically will fuel your workouts, support muscle growth, and help you reach your fitness goals.