Everything on Earth needs energy to function properly. Man largely gets it from carbohydrates. They are necessary during the period of building muscle mass. Discover the best sources of carbohydrates in the bodybuilder’s diet!
The best sources of carbohydrates in the bodybuilder diet – bad reputation
Without any doubts we can say that carbohydrates are important not only for bodybuilders, but for all people. Unfortunately, often some people who are not too active exceed their daily needs. 1 gram of carbohydrates is 4 kcal. The number seems very small. 4 calories ?! It’s so little! Yes of course. However, you must take into account the fact that it is very easy to make 400 and more from 4 calories. This is due to the ubiquity of carbohydrates, in particular simple sugars. We find them in snacks, fast food, various sweets, ready meals. In a word, they are .. everywhere! A balanced diet and consumption of appropriate products rich in complex carbohydrates will allow you to achieve your dream figure.
The best sources of carbohydrates in the bodybuilder’s diet – simple and complex sugars
We can divide carbohydrates into simple sugars and complex sugars. Simple sugars consist of fructose (found in fruits), glucose and galactose (it is part of disaccharides, e.g. lactose). Their characteristic feature is that the body eats them quickly and immediately consumes energy, but only for a short period of time. We can not regard them as a permanent form of obtaining energy. They also have one major disadvantage. After their consumption, the blood sugar level is very high. A high glycemic index, the rate of digestion of simple sugars and eating them in excess can result in rapid fat deposition. Composite sugars include starch and glycogen (found in animal tissues). Complex carbohydrates digest much longer and do not increase the sugar level in our blood as drastically as simple sugars.Longer digestion means a longer time to obtain energy from them. They also contain a lot of valuable fiber.
Are simple sugars bad? No! If your diet relies heavily on them, turn them into complex carbohydrates. Monosaccharides, or simple carbohydrates, best eat immediately after the workout. Then our body needs a big stroke of insulin.
The best and the healthiest sources of carbohydrates
White, brown, parabolic, basmati rice. The basic product of every bodybuilder – rice. It provides large amounts of complex carbohydrates and fiber, and what is connected with it is a real energy bomb. A great source of potassium, magnesium, zinc and iron. It does not contain gluten, which many people try to avoid. It quickly renews glycogen in our muscles after a hard workout. Brown rice is especially liked by bodybuilders due to the small amount of fat, salt and cholesterol. To a much lesser extent, it raises the level of sugar in our blood than white rice.
100 g of parabolic rice contains an average of 6.7 g protein; 75 g of carbohydrates; 0.7 g of fat
100 g of brown rice contains an average of 7 g of protein; 76 g carbohydrates; 2 g fat
Flakes and oat bran. If you have not already introduced cereal or oat bran to your diet, do it immediately! They are one of the cheapest and most valuable sources of complex carbohydrates. They have numerous layers of B group vitamins and pantothenic acid, which reduces the fatigue of our body. A valuable source of fiber. In addition, they lower LDL cholesterol in our body. By adding protein supplement we can create a really solid meal for breakfast. Bran greatly affects intestinal peristalsis. You can add them to the omelette which will create an ideal composition of a large amount of protein and carbohydrates.
100 g of oatmeal contains an average of 12 g of protein; 67 g carbohydrates; 6 g fat
100 g oat bran contains an average of 18 g of protein; 33 g carbohydrates; 9 g fat
Potatoes. Many people try to avoid them at all costs. It is good to introduce them to your meal from time to time. It’s good to deacidify our body. They are low in calories and almost do not contain fat. They contain a large amount of vitamin C and fiber. They increase the level of insulin in our body to a small extent and quickly renew the glycogen we need.
100 g of potatoes contain on average 19 g of carbohydrates, 2 g of protein and 0.1 g of fat
Whole grain bread. The offer is addressed to people who do not have a large budget. Whole grain bread is not the best source you can put into your diet. However, in the event of a sudden departure, or when we can not prepare a meal, it is not a bad source of complex sugars. It contains very little fat. The important thing is to check the weight of the flour from which it is made when purchasing it. Manufacturers often use only the name “wholegrain”, and it is not really.
100 g wholemeal bread contains an average of 7 g of protein; 55 g carbohydrates; 2 g fat
Whole-grain pasta. Another very good source of complex carbohydrates. It contains a large amount of folic acid, niacin, iron and a lot of fiber. Whole-grain pasta is ideal for reduction due to the fact that it does not raise the blood sugar level too high. Together with beef and vegetables or other meat rich in protein, it creates the perfect bodybuilding dish.
100 g of whole-grain pasta contains an average of 15 g of protein; 58 g carbohydrates; 5 g fat
Rice waffles. Another very good alternative when we do not have time to cook or are in a delegation. If you like this product very much, you can add it to your diet. As the name suggests, they are made on the basis of rice, which makes them a source of complex carbohydrates. They are low caloric, so they are well suited for reduction.
100 g of rice wafers contain an average of 10 g of protein; 76 g carbohydrates; 2 g fat
Groats and millet flakes. They are made from millet. Both products contain a lot of fiber. Millet products are very good for bodybuilders due to the low level of starch and a large amount of protein. We can find vitamins B and iron in them. These products are easily digestible and have no gluten. They are valuable products because they have healing properties, more specifically anti-virus. It will reduce the inflammation of mucous membranes.
100 g of millet groats contain an average of 10 g of protein; 69 g carbohydrates; 4 g fat
100 g of millet flakes contain approximate values ??as for the whole groats
Fruits. Who does not like to eat delicious and sweet fruit from time to time. They are good in both dried and ordinary forms. They contain fructose, which is one of the simple sugars. Fruit rich in monosaccharides are, for example, bananas, kiwi, mango, melons, pears, apples. When we add protein supplement to them, we will get a meal to eat after training or for breakfast. The macronutrients of each fruit are varied, so we will not write each one separately.
The best sources of carbohydrates in the bodybuilder’s diet – summary
As you can see – there are many sources of carbohydrates. If you have a problem with choosing which products to supplement your diet for complex carbohydrates, this should not be a problem for you. Take a shopping list and go shopping!