Bodybuilding: Mass-building Carbs and Proteins

A list of the types of carbs and proteins you should be eating to build muscle mass.

Fast-acting carbs called high-glycemic or simple carbs, digest into blood sugar at a faster rate than slow-acting carbohydrates called low-glycemic carbs. The latter, works well for those trying to control calories. You tend to stay fuller longer and may have less of a tendency to eat. A preworkout meal comprised of low-glycemic carbs may be best for the heavier hardgainer who wants to build muscle while losing bodyfat. Oatmeal mixed with protein powder, for example, digests slowly, providing a steady source of immediate fuel and sparing muscle glycogen reserves. Saturated glycogen reserves are associated with muscle growth and depleting them may stimulate a metabolic shift in which body protein becomes a fuel source.

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-Mass-Building Carbs.

*High-Glycemic(fast)

Russet potatoes

Mashed potatoes

Cream of wheat

Cream of rice

White rice

Angel hair pasta

Bagels

Cold cereal(except bran-based varieties)

Rice cakes

Jam

Honey

Bananas

Grapes

Apple juice

Grape juice

Carrots

*Low-Glycemic(slow)

Red potatoes

Oatmeal

Cream of rye

Oat bran

Buckwheat noodles

Kidney beans

Peas

Corn

Whole-grain bread

Rye bread

Yams

Peaces

Apples

Cherries

Orange juice

Blueberries

By choosing lean proteins, such as the following, you’ll be able to pack on muscle size, while keeping bodyfat levels low.

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-Mass-Building Proteins.

Lean red meat

Skinless chicken breast

Skinless turkey breast

Deli sliced turkey or roast beef

Whole eggs

Egg whites

Low-fat cottage cheese

Low-fat cheese

Low-fat milk

Low-fat yogurt

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