Top 4 - Carbohydrates Food Sources

I'm back with another topic, In our top 4 series, I'm covering the top 4 carbohydrates food Source for muscle building. During muscle building program your calories intake is high then you gain muscles, So add 500 more calories in your maintenance calories for muscle gaining.
High protein and high carbohydrate diet are important for muscle building but today I'll cover the best complex carbohydrate source and next post I'll cover top protein-rich food. Carbohydrate is a primary source of energy and it's important in muscle building.

Eat complex carbs meals, complex carbs is best for muscle building and also fat loss. But during fat loss program, you low carbs meals and for muscle building, you eat high carbs meals so complex carbs are also important for fat loss.
Most people want to fit, build muscle and fat loss in the new year. So winter is the best season for muscle building.
Let's see Top 4 Muscle Building Food

1. Oatmeal

Top 4 - Carbohydrates Food Sources
Top 4 - Carbohydrates Food Sources

Oats is best for muscle building and other health problems like diabetes,  blood pressure, cholesterol, etc.
Oats is complex carbohydrates source which is important for muscle building. Oats 1cup serving provide 54g carbohydrates, 10g Protein, and 6g fat.
Carbohydrates are important for muscle building, oats are the best source of complex carbs.

Oats also help in diabetes, cholesterol and blood pressure patient oats are rich in fiber, 1cup rolled oats provide 8gm of fiber this is awesome. Fiber helps to decrease blood sugar level and maintain insulin level. In oats no contain sodium and low in saturated fat So oats are also best for blood pressure and cholesterol patient.
Add 1 or 2 cups oats in your diet during muscle building.

2. Brown Rice

Top 4 - Carbohydrates Food Sources
Top 4 - Carbohydrates Food Sources

Brown rice is another source of complex carbohydrates. Brown rice is packed with vitamins and minerals and also a good source of fiber as well. Brown is good for diabetes, hemorrhoids, cholesterol patient.
1 cup brown rice provide 45gm carbohydrates, 4gm protein, 1gm fat.
Brown rice is beneficial for diabetic patient, it is low glycemic index food which is helpful in maintain insulin resistance problem and stabilize of blood sugar level in the body.

Brown rice is a healthy option for maintaining healthy levels of cholesterol. Brown rice is good for muscle building and other health problems so add 1 cup brown rice lunch or dinner meals.

3. Quinoa

Top 4 - Carbohydrates Food Sources
Top 4 - Carbohydrates Food Sources

Quinoa is a vegetarian complete protein source it's best for vegetarian people. For vegetarian people not get complete vegetarian protein food for those people quinoa is best option to get complete vegetarian protein food. Quinoa is complex carbohydrates source complex carbs is important in muscle building for longlasting energy.

Quinoa is good for everyone, who have a bodybuilding goal or normal lifestyle everyone can eat quinoa. if you want to stay fit and healthy so add quinoa in your daily lifestyle. So let's see how much servings add for muscle building. 1 cup serving of quinoa provides 222 - 224Cal.
Carbohydrates: 39gm - 40gm
Protein: 8gm
Fat: 3.4gm and Fiber: 6gm

Quinoa is rich in fiber, potassium, magnesium, iron. Quinoa is good for a diabetes patient, blood pressure, cholesterol, hemorrhoids, sleeping trouble, eat one serving of quinoa a day and keep the doctor away.

4. Sweet potato

Top 4 - Carbohydrates Food Sources
Top 4 - Carbohydrates Food Sources

Sweet potato is the best source of complex carbohydrates and also best for muscle building. 1 cup (240gm) sweet potato provide
Carbohydrates: 48gm
Protein : 3.5gm - 4gm
Fat : 0.2gm

This is the best carbohydrates source for muscle building.
Sweet potato is a high fiber source 240gm of sweet potato provide 7 to 8gm. Fiber is important for regulating bowel movement and especially those people who have hemorrhoids problem for those people sweet potato is a very good option.

Sweet potato is high in vitamin A and beta-carotene, 240gm sweet potato provides 18000 to 20000 IU 680% this 5 to 6 times more your daily recommendation. it is good for skin and healthy vision.

Sweet potato is a powerful antioxidant property, flavonoid phenolic compounds such as beta-carotene and vitamin-A. These compounds are powerful natural antioxidants. Antioxidant protect your immune system from free radicals in your body.
Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium.


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