Whole food carbs provide key nutrients that don’t just promote heart-healthy fibers and vitamins and minerals. They also cause a reaction in your body that contributes to lean muscle mass. Complex carbs also nourish the nervous system and when eaten in balance, they are a great choice to maintain a lean body mass over a longer time than maintaining a diet that cuts out a complete nutrient source. These foods are best for bulking and are not considered to be foundational carbohydrates for pre-contest bodybuilders or those trying to rip up.
Intense exercise like heavy strength training uses almost whole body carbohydrate for fuel. If you don’t eat enough carbs, you’ll fatigue sooner. You will not be able to push as much weight, and as a result, you will not gain as much muscle. You can gain muscle without eating any carbohydrate, especially if you’re a beginner.
However, you’ll probably gain more muscle in less time if you eat more carbs. We know carbs are important for strength training. Most of the research has focused on endurance athletes, who are generally going to need more carbs.
1. Oats meal
It contains convenient high-calorie food. Oats contain both soluble and insoluble fiber. Soluble fibers form a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. It is a whole grain and it really does reduce cholesterol. A bowl for breakfast can keep you full till lunch.
Blueberries are the king of antioxidant foods and reduce DNA damage. The fiber, potassium, folate, vitamin C, vitamin B6, content in blueberries support heart health. Low blood sugar deprives your brain of glucose, leaving you fluffy-headed and weak.
Quinoa is a complete protein source, making it a valuable dietary source of protein for people on plant-based diets. While meat sends blood pressure soaring, plant foods lower it, whole grains alone can slash hypertension by 19%. Ease the pressure with quinoa – 80g provides almost half your RDA of blood vessel-relaxing magnesium.
4. Creamed rice
Creamed Rice is easily digested and makes an excellent offseason food. Two-thirds of a cup mixed with water yields 65 g of easy-to-digest carbs. After cooking, add a banana, a cup of cottage cheese, cream and some equal or a few pinches of cinnamon, and you have a well-rounded meal with 30 g of protein and 90 g of carbohydrates.
5. Sweet potatoes
When you’re trying to grow, you need fast-acting carbs in your post-workout meal you can eat two or three cups of sweet potatoes without feeling overly stuffed or bloated. A carb-deficient diet can send cortisol levels soaring. Keep breathing clear with immune-boosting beta-carotene which is found in sweet potatoes.
For bumping up carb intake, pasta has always been a great choice… Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein, and calories.
For intense exercise, sugary carbs deliver an instant hit of energy. For any activity longer than 60 minutes, you need between 30-60g of carbs per hour. A banana packs 36g. It also provides energy if consumed before the workout as a pre-workout.
These are the natural carbs which will help you in building your muscle mass. As they contain high-quality carb content which helps in building muscle mass. So if you want to increase your muscle mass then you must eat these natural carbs.