introduction:
(1) What’s going on, guys. Sean Nalewanyj here BodyTransformationTruth. com and in this post today I want to simplify the issue of proper carbohydrate selection for your muscle building or you fat loss diet. I get a lot of questions all the time, where people asked me what the best bodybuilding crab sources are?
(2) Whether they should eat potatoes versus rice? Or if eating pasta is okay. Or, if it’s okay to eat some chocolate as part of their diet. Ultimately, this is actually very straight forward. So I’m just going to break it down into simple step-by-step terms here. So first off, all carbohydrates no matter where they come from are ultimately broken down into the simplest form of glucose. And that glucose is use to provide energy for your muscles and your brain. So whether you eat a bowl of rice or an apple, or you drink a chocolate milkshake it all
(3) ends up as basic glucose once your body has processed it. So in that sense, a carb is a carb because the end product that your body is actually uses is the same regardless of which specific food it comes from.
What is a carb:
(1) Now, some people will hear that and think, ‘Well, since a carb is a carb, can I just get my protein and fat needs for the day and then fill up my carbohydrate macros with nothing but cookies and ice cream and cake’. And the reason why that’s not going to be ideal for your bodybuilding results or for your health is because, although all carbohydrate are ultimately broken down into the same end product the different foods, their package up in are not the same in terms of their overall
(2) nutritional value and fiber content. So a carb is a carb, but a carb containing food is not a carb containing food. For example, if you ate fifty grams of carbohydrate in a form of sweet potato you’d also be getting vitamin A, vitamin C, some B vitamins, some potassium, some fiber and other nutrients as well. Whereas if you ate fifty grams of carbohydrates in the form of gummy bears, you’d still
(3) be getting the actual carbs but you’d be getting next to nothing in terms of additional micronutrients and fiber. And for that reason even though glucose is glucose, you’d still want to base the bulk of your carbohydrate intake around what would generally be considered as clean wholefoods. Because that’s going to make sure that you’re meeting your nutritional needs and your fiber needs for the day, which is going to optimize your body composition and your training performance.
Absorption speed:
- The other issue that gets brought up is the question of absorption speed. So some people will say that you should be sticking to low glycemic carbs as opposed to high glycemic carbs, or complex carbs as opposed to simple carbs. But for people who are otherwise healthy and who are following a regular training program,
- this really isn’t something that you need to worry about. The main reason for this is because the glycemic rankings of different carbohydrates, which is how fast they raised blood sugar levels, those rankings are based on consuming each carbs source alone and in a fasted state.
- And it’s pretty rare, if ever, that you’ll be eating pure carbs alone in a fasted state, and when you already have food in your stomach or you combine it with protein and fat, the absorption speed of your carbs will go down significantly.
Practical steps:
(1) So in terms of choosing the best bodybuilding carbs, the practical steps are really simple. The first step is to get around 80-90% of your total daily carb intake from minimally processed higher fiber sources. These foods are going to give you the fiber, vitamins, minerals and the vital nutrients that you need for optimal health, muscle growth, fat loss and overall training performance. There are an endless number of different options to choose from and I list a few recommendations on the screen for you.
Vegetables and fruit:
- The second guideline is that, of that 80-90%, try to get in at least two servings of vegetables and one to two servings fruit per day. If you want to eat more that’s obviously fine. But I wouldn’t suggest neglecting your vegetables and fruits because they are, especially micronutrient dense and they’re really helps to make sure that you’re fully meeting your nutritional needs for the day.
- You can ultimately select any fruits or veggies of your choice here. And I would just base it on personal preference. And ideally trying to rotate some different sources in over the days and weeks, just so you’re getting some good nutritional variety and aren’t eating the exact same things every time.
Indulgence:
(1) And then the last step, as long as you’re getting that 80-90% bulk of your carbohydrate intake from those nutritious higher fiber sources then you can indulge a bit and fill the remainder with whatever carbs you prefer. So if you want to have some cookies or some chocolate or some ice cream, whatever it is, that’s fine. But just make sure that it fits into your overall totals for the day without going overboard.
(2) Like I’d mentioned before, the issue of fast acting carbs versus slow acting carbs really isn’t something that you need to worry about. Since your fiber and your micronutrient needs will already be met by this point, these so called cheat foods aren’t going to negatively affect you. Since, in terms of actual carbs it’s all going to be glucose in the end anyway. So that’s really all there is to it, guys.
(3) No need to overcomplicate it. Just get 80-90% of your carb intake form minimally process wholefoods, get in at least two servings of vegetables and one to two servings of fruit per day. And then if you want, fill in the remaining amount with whatever carb sources you prefer as long as they’re being tracked as part of your overall diet. This type of approach will make sure that your nutritional needs are being met, in terms
(4) of fiber, vitamins, minerals and vital nutrients while at the same time giving you some flexibility to enjoy your favorite carb sources on a consistent basis without hurting your results. So thanks for watching, guys. If you appreciate this science based, no BS information when it comes to training and nutrition, and you want to get all the tools you need to maximize your muscle building and your fat burning results then you can grab my Body Transformation Blueprint by clicking
(5) here or by heading over to . using the link in the description box. You can follow me on social media here if you aren’t already. com and don’t forget to like, comment and if you did find the information helpful. Thanks for reading, guys. And I’ll see you in the next post .
Certainly! Carbohydrates play a crucial role in fueling workouts and supporting muscle growth for bodybuilders.
| Carbohydrate Source | Type of Carbohydrate | Benefits for Muscle Growth | Serving Size | Notes |
|---|---|---|---|---|
| Oats | Complex | Slow-releasing energy, sustained fuel for workouts | 1 cup cooked | High in fiber, provides long-lasting energy, contains essential nutrients like iron and magnesium. Great for breakfast or pre-workout meals. |
| Sweet Potatoes | Complex | High in complex carbs, vitamins, and minerals | 1 medium-sized sweet potato | Provides a steady release of energy, rich in vitamins A and C, and potassium. Ideal for post-workout meals to replenish glycogen stores. |
| Brown Rice | Complex | Nutrient-dense, provides a sustained energy boost | 1 cup cooked | Contains fiber, vitamins, and minerals. A good option for meals throughout the day, supporting energy levels and muscle recovery. |
| Quinoa | Complex | Complete protein, rich in fiber and amino acids | 1 cup cooked | Contains all essential amino acids, making it an excellent choice for muscle repair and growth. Suitable for both pre and post-workout meals. |
| Bananas | Simple | Quick energy boost, contains potassium | 1 medium-sized banana | High in natural sugars and potassium, making them a convenient and portable pre or post-workout snack. |
| Whole Wheat Pasta | Complex | High in complex carbs, supports sustained energy | 1 cup cooked | Provides a good source of energy and is versatile for different meal options. |
| Legumes (Lentils) | Complex | Rich in fiber, protein, and essential nutrients | 1 cup cooked | Combines protein and carbs, making it a balanced choice for muscle growth. |
| Berries | Simple | Antioxidant-rich, supports overall health | 1 cup mixed berries | Low in calories, high in fiber and antioxidants. Suitable for a post-workout snack or addition to meals for added flavor and nutrients. |
| Whole Grain Bread | Complex | Good source of carbs and fiber | 2 slices | Provides sustained energy and can be used for sandwiches or as a side with meals. Choose whole grain for added nutritional benefits. |
| Greek Yogurt | Simple | Combines protein and carbs for muscle recovery | 1 cup | High in protein and also contains probiotics for gut health. Suitable as a post-workout snack or part of a balanced meal. |
| Honey | Simple | Quick energy source, natural sweetener | 1 tablespoon | Contains simple sugars, making it a fast-acting energy source. Ideal for adding sweetness to pre-workout snacks or post-workout meals. |
Carb Sources for Muscle 5 FAQs:
Question 1: What are a few first rate resources of complex carbohydrates for muscle growth in bodybuilding?
Answer 1: Whole grains consisting of brown rice, quinoa, and oats are first rate assets of complicated carbohydrates for muscle increase. These meals provide a regular launch of electricity and contain critical vitamins for normal fitness.
Question 2: How do sweet potatoes make a contribution to muscle boom in bodybuilding?
Answer 2: Sweet potatoes are wealthy in complex carbohydrates, fiber, and nutrients, making them an excellent choice for fueling exercises and helping muscle growth. The carbohydrates in sweet potatoes offer sustained strength for intense training sessions.
Question 3: Why are end result taken into consideration good resources of carbohydrates for bodybuilders?
Answer 3: Fruits include natural sugars and fiber, presenting a brief electricity boost even as also helping digestive fitness. Fruits like bananas and berries are specifically useful for bodybuilders due to their nutrient profile and simplicity of digestion.
Question 4: How do legumes make a contribution to the carbohydrate consumption for muscle boom?
Answer 4: Legumes, together with lentils and chickpeas, are exquisite resources of complicated carbohydrates and protein. They offer a balanced dietary profile, offering the power wished for workouts even as additionally helping muscle recovery and increase.
Question 5: What position do entire wheat merchandise play in a bodybuilder's carbohydrate consumption?
Answer 5: Whole wheat products, consisting of whole grain bread and pasta, are rich in complex carbohydrates and fiber. These meals offer a sustained launch of electricity, making them treasured for bodybuilders looking to hold electricity levels in the course of their schooling classes and aid muscle boom.