Let’s be honest- you’il never get the effect you want if your diet isn’t right. This is a fact and the first step towards taking full control of nutrition is to understand how many calories you need.
Once you understand that, you’il be able to start comparing how many macronutrients you need – it’s about protein, carbohydrates and fat.
You know your body needs a lot of protein, and high-calorie sources of fat are good to avoid. But what’s left for carbs? Is there such a thing as useful carbohydrates?
Carbohydrates generally have a bad reputation among trainers, but they also have their indispensable place in your diet – especially if you’re trying to build up a more serious mass.
Of the three main macronutrients, carbohydrates are the most controversial.
Some nutritionists believe they should be taken as little as possible, while others rely on them for more energy during exercise. To make things easier, let’s start with the idea that 2 grams of carbohydrates for every kilogram of body weight are needed to burn fat, while 4 grams per kilogram of body weight is needed to accumulate mass.
Of course, these are not immutable norms and you will have to adapt according to how quickly you lose or gain weight. Whatever your goal, try to achieve about 0.5 kg every week.
The second important thing that is good to know to properly control carbohydrates is to be aware of how to choose the right ones.
No matter how delicious the pizza is, it does contribute as much to losing weight or gaining muscle mass. But that far from means never eating delicious foods again.
On the contrary, a large part of the carbohydrates in the list that you will find below in the article are really tasty. It’s just nice to be careful with the amounts of supplements, because that’s where things often get missed.
We made this list, including 7 of the best high-carb foods you can use to improve recovery and increase muscle mass. Keep in mind that these foods are best suited for mass piling up, and if you’re looking for a sculpted effect, it might be a good idea to distribute them wisely over time. If you are looking for more information about fitness and anabolic steroids go here right away.
Wholegrain Breakfast
Wholegrain snacks with at least 2 grams of fiber per serving can be extremely suitable for mass piling.
Fiber is in favor of slow absorption, and therefore such a snack can be an extremely good source of energy for any time.
For best results, double the portion and put a spoonful of whey protein. Add milk to reach a ratio of 60 grams of carbohydrates per 30 grams of protein.
Beagles are a concentrated source of carbohydrates (their average size is about 40-50 grams). They are also very suitable for piling up a table, as they do not involve cooking and who knows how much time to prepare.
If you want to derive more benefits, look for whole grain options.
You can determine the quality of each muffin by reading what’s on the label, but it’s best to make it home. Some bran in the store even have recipes on the packaging.
It is enough to replace sugar with honey, and you can add 2-3 scoops of whey protein for a really rich breakfast of carbohydrates and proteins.
The fiber in the triceles makes the product low glycemic and slow to absorb, which is extremely suitable for all who want to keep in shape while piling up mass.
Breakfast whit rice
Rice cream is very easily digested by the body, which makes it extremely suitable. 2/3 cup rice with water can provide 65 grams of easy-to-digest carbohydrates.
After cooking the rice, you can add banana, cottage cheese and a little cinnamon for a delicious meal with about 30 grams of protein and 90 grams of carbohydrates.
Mashed Potatoes
When you’re looking for growth, you’ll need fast carbohydrates after a workout because they lead to a bigger jump in insulin and are great for quickly restoring glycogen levels. With 42 grams of carbohydrates per teacup, you can safely eat 2-3 cups of mashed potatoes without feeling pompous or overeat.
White rice with raisins
Two cups of white rice confused with a handful of raisins can bring you 115 grams of carbohydrates, turning them into a great combination for after a workout that will help you regain glycogen.
As with mashed potatoes, you can use white rice with raisins and as a side dish to other dishes.
The combination can also be added in a meal with meat, vegetables and nuts for a really tasty and useful meal.
Paste
Pasta has always been a perfect choice when carbohydrates are a sought-after ingredient. About 100 grams of dry spaghetti can provide you with 90 grams of carbohydrates
They’re easy to eat, and they won’t keep you for a long time.
By adding meat and vegetables to the pasta, you can be sure that you will get a rich in carbohydrates, proteins and calories delicious dish.
