Carbohydrates are the essential fuel (energy source) for your brain, body, and overall athletic performance(running, cycling, and high-intensity performance training), but not all carbs are created the same. Pure carbohydrate sources give you the long-term, lasting energy you need for long-term workouts, such as complex carbohydrates.
They also help in building your muscles and restoring your workout. The question is, which carbohydrates are best for mass building, improving body composition and improving performance?
Avoid Simple Carbohydrate:
Simple carbohydrates and supplements such as processed food, sugary food, junk food, maltodextrin, dextrose will stretch your insulin, which can lower blood sugar and make you feel tired and exhausted.
Your body (human system) releases a hormone called insulin to control the level of glucose or glucose in your bloodstream. Insulin sends your blood sugar to the liver and muscles and stores it as body fat, resulting in lower blood sugar, translated into lower energy.
As a result, you have mood swings, are hungry all the time, and are tired and have low energy. Maintaining stable insulin and blood sugar levels depends on the type of carbohydrate you are consuming. When you hear that some carbs are “high in the glycemic index”, they break down blood sugar and insulin faster than other types of carbohydrates.
Complex carbs (carbohydrate) are digested more slowly than simple carbs due to their long-chain molecular structure. Complex carbs are also made up of sugars, but they do not release insulin in the blood; They keep your blood sugar stable and release energy continuously. These carbohydrates work best for long-term training, improving endurance, building more muscle, and improving body composition. Complex Carbs slows down sugar absorption, slows down digestion, and leaves you feeling full for longer.
Here are 9 best clean carbs to build more muscle and performance
Oats are a prime source of complex carbs (carbohydrates) and proteins that help build more muscle and improve body composition. Oats are classified as soluble fibre, which helps suppress appetite and slow down digestion. Several studies have shown that oats protect against heart disease, reduce chronic inflammation, improve intestinal flora, help with inflammatory bowel disease, and provide long-term energy.
Quinoa is one of the only core-based carbs considered to be complete proteins. In addition to micronutrients such as manganese, magnesium, and iron, quinoa is the best source of pure carb for athletes because it contains all the essential amino acids.
3. Brown Rice
Brown rice is another excellent carb source for muscle building and weight management. Whether you are storing or want to increase the amount, brown rice is an excellent source of complex carbohydrates and will carry less insulin for energy. However, in the same way, white rice removes most of its nutrients and stimulates an increase in blood sugar instead of a stable glucose level.
4. Sweet Potatoes
Sweet potatoes are naturally rich in sugars and dietary fibre, and micronutrients. They are packed with vitamin B6, which helps maintain brain health and improve mood and energy. Sweet potatoes are a prime source of beta-carotene. Your body converts beta-carotene into vitamin A, which helps in immune health and eye health.
In nutrition, yams resemble sweet potatoes. Because both are low in glycemic index, they make the best choice for long-term energy without sealing blood sugar. However, yams have higher vitamin C than sweet potato, but not as much vitamin A.
6. Black Beans
These dark beans contain a high amount of the antioxidant anthocyanin, which forms a strong defence against heart disease. Half a cup of canned beans provides 6-7 grams of protein and 8.5 grams of fibre per day. We also like peas, lentils, and pinto, kidney, fava and five beans.
7. Whole Wheat Bread
With whole wheat bread, you get three components of the grain: bran, germ and endosperm. You want to be careful when choosing bread at the grocery store because many rotis may contain high fructose corn syrup or whole and white wheat. Make sure your bag says “100% whole wheat,” and know that it is worth using precious materials.
Take a break from your weekly lunch cycle for regular oat wheat and replace it with barley. Whole-grain fibre contains essential vitamins and minerals, such as B vitamins, which boost mood, selenium that protects the immune system, and manganese, building bones.
Barley helped participants lose weight, reduce fat levels, and reduce their sense of hunger.
9. Green Peas
In addition to being rich and high in vitamins and minerals, a cup of peas accounts for about a third of your child’s daily fiber intake – which is the complete natural sticks. Consuming a calorie-restricted diet, which included four legumes per week, helped to reduce weight, which they were not included in. Consumers of legumes found improvement in “worse” levels of LDL cholesterol and systolic blood pressure. To get benefits at home, including lentils, chickpeas, peas and beans in your diet throughout the week.