You know you need to eat a lot of protein and that high-calorie sources of fat should be kept to a minimum. But what about carbs? Is there such a thing as healthy carbs?
Of the three main macronutrients, carbs are the most controversial. Some dieters think you should eat as few as possible, while others like to load up on them for more energy to train. We’ll make this easy for you — try starting with one gram of carbs per pound of bodyweight to lose fat and two grams per pound of bodyweight to gain. (Of course, you may have to play around with that number a bit depending on how fast you’re gaining or losing. Aim for a pound per week either way.)
The second key to carb control is to pick the right carbs. Ellio’s French bread pizza, as good as it may taste, won’t do much for your fat loss or muscle gain goals. We’re not telling you that you’ll never eat foods that taste good again. In fact, a lot of the carbs on the following list, such as mashed potatoes and pasta, are delicious. You’ll just have to be careful about loading up on the not-so-good extras such as pasta sauce, gravy, and cream cheese.
We have compiled this list of seven great high-carb foods that bodybuilders—especially hardgainers—can use to enhance muscle recovery and pack on muscle mass. Keep in mind, these foods are best for bulking and aren’t considered to be foundational carbohydrates for pre-contest bodybuilders or those trying to rip up, so time your carb intake wisely.
Breakfast cereals with at least two grams (g) of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time.
For the best results, double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 g and the protein content to 30 g.
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Bagels
Benefit: Versatile
Bagels are a concentrated source of carbohydrates (a medium-sized bagel has 40-50 g). They also make offseason mass nutrition easy—no cooking or serious food-prep time needed.
For added benefits, choose varieties with more whole grains, such as pumpernickel and rye.
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Bran Muffins
Benefit: A mass builder with fiber
You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack.
Fiber in the cereal makes the end product low glycemic or “slow burning,” which is ideal for bodybuilders who struggle to stay relatively lean while bulking up
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Rice Cereal
Benefit: Extremely easy to digest
Cream of Rice is easily digested and makes an excellent offseason food. Two-thirds of a cup mixed with water yields 65 g of easy-to-digest carbs. After cooking, add a banana, a cup of cottage cheese and some Equal or a few pinches of cinnamon, and you have a well-rounded meal with 30 g of protein and 90 g of carbohydrates.
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Mashed Potatoes
Benefit: Strong insulinogenic carb
When you’re trying to grow, you need fast-acting carbs in your postworkout meal because they generate a greater insulin surge and are great for rapidly restoring glycogen levels. At 42 g of carbs per cup, you can eat two or three cups of mashed potatoes without feeling overly stuffed or bloated.
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White Rice with Raisins
Benefit: Nonfilling high-glycemic carbs
Two cups of white rice mixed with a handful of raisins provide 115 g of carbohydrates—an ideal postworkout combo to help resynthesize muscle glycogen. As with mashed potatoes, you can use white rice with raisins as a side dish with meals.
The combo can also be added to a meat-vegetable-nut stir-fry for a tasty meal that’s perfect for muscle building.
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Pasta
Benefit: Condensed source of carbs
For bumping up carb intake, pasta has always been a great choice. Four ounces (dry measure) yield 90 g of carbs that are easy to eat and won’t fill you up, so you’ll be ready to eat again within three hours.
Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein and calories.
