Times today have changed! People have started to have a high influx of fitness in their lives. Eating right and exercising daily have gained the limelight and people understand the importance of a healthy existence. Few want to exercise to look good, few want to remain fit and few want to take their dedication to another level and work towards bodybuilding, which requires a lot of passion, hard work, knowledge, patience, endurance and faith.
So today, I’ll talk about the right nutrients needed by the bodybuilders that provide them with the right amount of energy. Carbohydrates are one of such magical nutrients. Let’s read further about its wonders.
Carbohydrates are often overlooked and protein is always in picture when planning a muscle-building diet. The reason being less awareness of the importance of carbohydrates and the function they play in muscle development.
Let me now talk about the fulfilling role of carbohydrates in our body. Carbohydrates are the muscle-building blocks and optimize workout recovery. They are responsible for providing fuel for our body and brain. But not all carbs are equal.
Complex Carbohydrates or the Clean Carbohydrates are responsible for providing that extra ounce of energy which is long-lasting and needed for prolonged workouts like cycling, running and other high-intensity training. All the daily tasks that we perform are due to the ample amount of energy provided by the carbs. They also aid in good digestion and in lowering the risk of heart diseases and diabetes. It is essential to recognize which carbohydrates are the best for mass building and raising performance and which ones are to stay away.
Hence, it becomes crucial to understand that the difference between simple and complex carbs is how quickly they’re digested and absorbed along with the chemical structures.
Stay away from Simple Carbohydrates
They are the sugars found in various natural food products, including milk, fruits and vegetables and are responsible for giving the food a sweet taste. However, on the other hand, they also raise blood sugar levels quickly. Such sugars are called Empty Calories as they provide no nutrition apart from energy.
Focus on Complex Carbohydrates
Complex Carbohydrates are starches formed by long and complicated chains that usually comprise of three or more linked sugars and take longer to break down. Whole grains, peas and beans are a great source of clean carbs. It can be a good idea to incorporate these carbs in the daily diet to build muscles. Plus, there’s no roller coaster of blood sugar levels with the clean carbs and help in slower digestion that makes the body feel fuller for longer times.
Now, speaking of bodybuilding, there are a few foods that are the perfect source of carbohydrates for all the bodybuilders. Carbohydrate-rich food is a win-win for the bodybuilders and keeps them high on energy.
Various Sources of Carbohydrates for the Bodybuilders
Quinoa is one of the only plant-based carbs, a great source of all the essential amino acids along with micronutrients such as iron, manganese, magnesium, etc. It is also considered a complete protein. It provides twice the protein and about 5gms more fibre than the same amount of rice.
Oats are a whole-grain food and a great source of complex carbohydrates and protein. They boost up the energy levels and ease the digestion process. Oats are classified as a soluble fiber, which can help suppress appetite. Various studies talk about oats being able to protect against chronic diseases like inflammatory bowel disease, heart disease, reduce chronic inflammation and improve gut flora. Hence, eating oats in breakfast or as an evening snack can help you keep up your energy levels.
3. Sweet Potatoes
They’re a high source of complex carbohydrates and fantastic food for someone hitting the gym hard. Sweet potatoes have relatively lesser calories than white potatoes (112 calories vs 168). Similarly, its carbohydrate content is also lower than that of white potato (26g vs 38g). Hence, bodybuilders get great help in weight loss. It’s an excellent pre-workout meal and keeps you going long during your workouts.
Yams have a glycemic index of 54 which is significantly lower than that of potatoes that have a glycemic index of 80. Hence, Yams are better suited for weight watchers and good replacement of potatoes. They do not shoot up the insulin levels. They are the right choice for long-lasting, sustained energy without spiking blood sugar. Vitamin C content is higher in Yams than sweet potatoes but not nearly as much as Vitamin A.
5. Brown Rice
Brown rice is another excellent clean carbohydrate for mass building and weight management. Whether you’re shredding down or looking to grow the size, brown rice acts as a great source of complex carbohydrates and sustains a low insulin release for longer-lasting energy.
Although similar, white rice is exposed to most of its nutrients and will set off a blood sugar level to rise, as contrasting to stable glucose levels. Since there are two types of rice, it is important to understand the nutritional facts about both kinds. You may head to bodypass research to check out the detailed comparison of both the rice and other useful information.
Yes, you heard it right! Pasta is a great source of complex carbohydrates too. It takes longer to get digested which means there is a longer release of energy into the bloodstream and less stored fat. This helps us remain active for longer hours. Pasta, mixed with a good amount of meat and veggies makes a wholesome meal, including protein, carbohydrates and calories. So, eat your pasta, right away!
So, if you want to optimize your diet for muscle gain and fat loss, it’s imperative to be acquainted with how to integrate carbohydrates into your diet. There’s no math to it, you just have to eat right and work hard in the right direction. Always remember the role of carbohydrates in your diet and eat right, you will be surprised with the amount of energy you feel. Do let us know in the comment section if this article was helpful in any way to you. We would love to hear your feedback.