To increase muscle mass we need to consume enough calories from the right foods. Carbohydrates, also called carbohydrates, are our fuel, especially in strength training, as we need energy quickly. Than foods are rich in carbohydrates and can help us to achieve our goal?
Foods with the highest levels of carbohydrates
Sugar
White sugar and brown sugar are all carbohydrates (at practical levels). This characteristic makes sugar the main source of fast energy that we have at our disposal. We can find it with many different names, although being very reductionist, they are all the same.
usually mixed into gels or sports supplements to take during long-term endurance events or as a recovery after training. A couple of widely used supplements in bodybuilding are dextrose and maltodextrin, which are still carbohydrates in the form of sugars.
Honey
Honey is one of higher natural sources of carbohydrates, since it is composed of said macronutrient and water. However, it changes with respect to sugar since it contains many benefits that we would not obtain with said sugar.
Cereals with a high amount of carbohydrates
Rice and brown rice
Rice is the star carbohydrate for people who want to increase muscle mass. It’s cheap, easy to cook, and limits the potential negative consequences some people have with the second most widely used grain: wheat. 81% of rice are carbohydrates, which makes it the king of foods rich in carbohydrates.
White or brown rice? It is the big question that is answered like all big questions: it depends. If we consume a lot of rice on a daily basis, the integral option can cause us problems derived from excess fiber consumption, such as constipation.
On the contrary, if we consume a small amount and we do it in just a couple of days a week, integral can be an interesting option since in addition to carbohydrates it is a source of vitamins and minerals.
Wheat: pasta and bread
If you are an athlete and you ask other athletes, the quintessential food that you cannot miss is a good plate of pasta. Have slightly less carbohydrates than rice, but supplements it with a greater amount of protein. Every 100g of pasta contains 71g of carbohydrates.
gofio
Gofio is a food made up of flour, usually wheat or corn. It is typical of the Canary Islands (Spain). It has more than 70g of carbohydrate per 100g of foodwhich places this Canarian product at the top of our list.
Oatmeal
In a high-carbohydrate breakfast, oatmeal is not usually missing. It is a cereal full of vitamins, minerals, antioxidants and fiber which also has a significant amount of protein. 56% of the oats are carbohydrates, also providing quality fats.
Can mix oatmeal with some fruits, add some milk and cocoa, and we will have one of the most complete breakfasts that we can have to train intensely and achieve the goal of increasing muscle mass.
couscous
In Spain and in Latin countries it is not a widely used food, but we miss a traditional dish from North Africa full of carbohydrates and with an interesting contribution of protein. If we are tired of rice and pasta, couscous can be a great alternative.
Son
Another of the very little used cereals and that gives us 65g of carbohydrates per 100g of millet In addition, it contains fiber, protein, vitamins and minerals that help meet the minimum requirements of these micronutrients for our body to function perfectly.
buckwheat
Buckwheat, less commonly known as buckwheat, is made up of between 60% and 70% carbohydrates. Considered a pseudocereal, like quinoa, it is an excellent source of minerals and vitamins, especially group B.
Quinoa
Half cereal, half legume. It’s a fsource of carbohydrates very interesting for its properties, although it does not contain the highest levels of said macronutrient. It is one of the most complete foods that we can introduce in our diet.
Fruits and fruits with a high amount of carbohydrates
Date
The date is one of the most widely used natural sweeteners in today’s cuisine to avoid sugar and artificial sweeteners. Around 60% of the composition of the date are carbohydrates. They make it a very interesting food for increasing muscle mass.
Raisins and dried figs
Dried fruits concentrate their nutrients with the elimination of water, thereby increasing the amount of carbohydrates. More than 70g per 100g of raisins are carbohydrates and can be up to 80g.
The same thing happens with dried figs that concentrate significant amounts of vitaminsbeing carbohydrates 60% – 65% of them.
Plantain
A food rich, healthy, that you can take anywhere and that gives you water and fiber. In addition, the banana is a source of potassium that is related to good muscle function and recovery after training.
It’s not high on this list of high-carb foods, but we add it because we think it’s one of the most interesting fruits to eat before training, after or during the same training. It also allows you to mix it with other fruits and/or with our protein shake.
Legumes: interesting amounts of carbohydrates accompanied by protein
The main advantage of legumes is that They also provide a large amount of protein.. Protein is the main macronutrient for building muscle mass. If we do not consume enough protein, we slow down the increase in muscle mass drastically.
Some most interesting legumes for increasing muscle mass are the following:
- Garbanzo beans
- Beans
- Peas
- Lentils
One of the best options we have is mix a cereal with a legume thus taking advantage of the best of each one. Many of the cereals are deficient in some amino acids. Many legumes have the same problem, but with different amino acids. Therefore, by mixing them we supply the deficiencies that each one of them has separately.
In Vitónica | How many carbohydrates would you have to eat to gain muscle mass and when is it best to do it
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