Types of Carbohydrates
There are two types of carbohydrates (Simple & Complex). Simple carbs have simple molecular structure and are found in foods like table sugar (sucrose) , milk (lactose), fruits (fructose) & complex carbs are also made up of sugars but they are stung together to form bigger & more complex chains. Not all simple carbs are bad. Simple carbs from fruits and milk are healthy. In case your goal is weight loss then complex carbs such as vegetables are superior food source.Complex carbs include whole grains, green vegetables , beans, lentils, peas & starchy vegetables such as potatoes, sweet potatoes, corn & pumpkin.
How to gain muscle Mass
It is our body principle source of fuel and helps in weight management. Protein is an inefficient source of energy when compared to carbohydrates. Protein needs carbohydrates to work. High carbohydrate intake is required for mass building . Consumption of carbs post work out helps to recharge the muscle glycogen that was burnt during workout . Glycogen is storage from glucose and gaining size requires filling muscle with glycogen. Low carbohydrate for long periods may even result in the breakdown of hard-earned muscle proteins to be used as fuel during workouts or to reload muscle glycogen after training.
People who do high intensity training (Body Builders) food with high protein and moderate-to-high carbohydrate and some fat, definitely offer good gains and speedy recovery.
For better results consume your protein & carbs within 20 – 30 minutes of post work out session.
Carbohydrates food for muscle building
- Brown Rice
- Green Vegetables
- Sweet Potatoes
- Whole Wheat Pasta
- Honeydew Melon
- Corn Flakes
Benefits of carbohydrates
- Fiber found in carbs rich foods like oatmeal & beans helps to drop bad cholesterol which is good for heart.
- It helps to boost your mood. Study shows that people who were on low fat & high fiber diet was less prone to depression, anxiety & anger.
- Fiber rich carbohydrates can prevent digestive problems.
- Whole grains may help reduce total body fat and belly fat.
Please refer your doctor,physician or certified trainer for more details on carbs intake for mass or muscle building
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