The body requires energy to build muscles, and carbohydrates are the primary energy source. Carbon, hydrogen and oxygen combine to form a sugar molecule, which is the unit used to build a carbohydrate. You will find carbohydrates in starchy vegetables, other starchy foods such as bread, cereal, rice and crackers. Dairy products, fruits and any foods to which sugar has been added, including sweets, sodas, cakes, cookies and other snack foods also have carbs. Not all carbohydrates affect the body the same way. Therefore, choosing the right type of carbohydrates will affect your muscle gain.
Complex Versus Simple Carbohydrates
Simple carbohydrates are sugars such as glucose, fructose and sucrose, which have one or two sugar molecules. Complex carbohydrates are made up of three or more sugar molecules, and include starches and fiber. Your body uses glucose for energy, so whatever your carbohydrate source, the body will attempt to break it down to form glucose. It takes longer to break down the complex carbohydrates in starches than simple ones, making complex carbohydrates a better source of sustained energy for body functions such as muscle building.
Vegetable Carbs
Vegetables fall into two categories; starchy and non-starchy. Starchy vegetables have the complex carbohydrate, starch, which is processed slowly by the digestive system. Examples include potatoes and corn. Non-starchy vegetables have some simple carbohydrates, but also have fiber, a complex carbohydrate that the body uses to promote the movement of material through the intestines. Both starchy and non-starchy vegetables are good carb choices. One cup of raw vegetables or ½ cup of cooked vegetables is considered to be a serving of carbohydrate.
Whole Grain Carbs
Whole grains have three layers; the outer layer known as bran, which covers the endosperm, and this starchy section in turn houses the nutrients for the inner layer, the germ or reproductive center of the grain. The more extensive the processing, the less nutritious the grain becomes. While processing makes a grain easier to eat, you lose the fiber from the outer layer, a large percentage of the vitamins stored in the germ, and the starch from the endosperm is made more readily available for digestion in the body. Whole grain and whole grain products will provide long-lasting energy as the body slowly digests the starch, but refined grain and grain products like white rice, white bread and white flour pasta give the body a quicker source of glucose, as they are digested more quickly. Whatever glucose your body does not use immediately gets stored as fat, making whole grains a better choice than refined grain products for muscle building.
Carbs in Legumes
As a source of muscle-building carbohydrates, legumes, or beans, cannot be ignored. Black beans, lima beans, chick peas, kidney beans, and lentils are just a few of the beans on the market. They are good sources of complex carbohydrates, providing about 17 g of carbs for each ½ cup serving, along with 7 g of protein and a variety of vitamins and minerals.
Member Comments