These key foods can help you maximize your training and recovery.
Your diet will not allow you to achieve the look you desire. It’s a fact. To master your nutrition, you need to know how many calories you should be eating. You can then calculate the amount of each macronutrient (proteins, carbs, fats).
You already know that protein is important and that fats high in calories should be limited. But what about carbs. What about healthy carbs?
The fitness community often gives carbohydrates a bad name. However, carbs can be a vital part of your diet if you want to build muscle mass.
Carbohydrates are one of the most controversial macronutrients. Carbohydrates are controversial. Some people believe that you should eat as little as possible while others think that you should consume more. To lose fat, you can start with 1 gram per pound and gain 2 grams. Depending on how quickly your weight is changing, you might need to change this number. You can aim to gain a pound each week.
Carb control can also be achieved by choosing the right carbs. Ellio’s French bread pizza is not going to help you achieve your goals of muscle gain or fat loss. We aren’t saying that you won’t eat food that tastes good again. Actually, many of the carbs listed below, such as pasta and mashed potatoes are great. The only thing you need to avoid is overeating good extras like cream cheese, gravy, and pasta sauce.
We have compiled this list of seven great high-carb foods that bodybuilders–especially hard gainers–can use to enhance muscle recovery and pack on muscle mass. These foods are great for bulking, but they aren’t foundational carbohydrates for those who want to rip up or pre-contest bodybuilders.
Cereal Breakfast
Benefit: Convenient high-calorie food
A breakfast cereal containing at least two grams of fiber per cup can be used to make offseason bodybuilding foods. Fiber slows digestion making cereal an excellent source of energy that can also be eaten anytime.
To get the best results, increase the serving size and add enough milk and whey protein to bring the carbohydrate to approximately 60 g. The protein content is about 30 g.
Bagels
Benefit: Versatile
Bagels are a concentrated source of carbohydrates. A bagel of medium size has 40-50g. They are easy to eat off-season and require no cooking or serious food prep.
Choose varieties that are higher in whole grains such as rye or pumpernickel for added benefits.
Bran Muffins
Benefit: A mass builder using fiber
While you can read the label to determine whether a bran muffin has been made, making your own is probably your best option. Look for a recipe on the side of the box of any high-fiber cereal. Add honey to replace sugar, and two to three scoops of whey protein will be added. You’ll have a high-carb, nutritious snack.
The cereal’s fiber is low in glucose, making it “slow-burning” and ideal for bodybuilders looking to bulk up but still maintain a healthy weight.
Rice Cereal
Benefit: Very easy to digest
Cream of Rice is easy to digest, making it a good offseason food. 65 g of simple carbs can be extracted from a cup of cream rice. You can add a banana, some cottage cheese, Equal, or a few pinches of cinnamon to make a complete meal with 30g of protein and 90g of carbohydrates.
Mashed Potatoes
Benefit: Strong insulinogenic carb
You need quick-acting carbs to help you grow. With 42g per cup of carbs, you can have two to three cups worth of mashed potato without feeling full or bloated.
White Rice with Raisins
Benefit: High-glycemic carbs aren’t filling
Two cups of white Rice with a few Raisins provide 115 g of carbohydrates. It is an ideal combination to help your muscles resynthesize after a workout. You can also serve white rice with raisins with your meals, just like mashed potatoes.
This combination can be used in a meat-vegetable/nut stir-fry to create a delicious meal that’s great for building muscle.
Pasta
Benefit: Condensed source carbs
Pasta has been a popular choice for increasing your carb intake. A dry measure of four ounces yields 90 g of carbs. It is easy to consume and will not fill you up. You’ll be ready for your next meal in just three hours.
Add meat and veggies to pasta to make a complete meal.
