The 7 Best Carbs for Bodybuilding
Need to Know:
The best carbohydrates for a bodybuilder will provide fiber for fullness and protein to help build and maintain muscle. Carbohydrates such as peas, quinoa, and cauliflower are excellent choices.
Starchy carbohydrates like potatoes and rice can also be good choices as long as you don’t add too many saturated fats, like butter.
Protein and fiber-rich carbohydrates can help boost your metabolism (minimally) by increasing the thermic effect of food
1. Quinoa (and other whole grains)
Quinoa provides both protein and fiber. It’s the holy grail of grains because it’s convenient and it has a mild, nutty flavor that you can tailor to your own taste preferences by adding herbs and spices. Also, it is very easy to make in advance and keep in the fridge for several days. Don’t love quinoa? Try other high-protein grains like kamut, teff, or amaranth (which each have more protein than quinoa!). Oatmeal is another great option because it is so versatile.
Quinoa (one cup, cooked): 222 calories, 8.1 g protein, 39.4 g carbohydrate, 5 g fiber, 3.6 g fat*
Kamut (one cup, cooked): 227 calories, 9.8 g protein, 47.5 g carbohydrate, 7.4 g fiber, 1.4 g fat*
Teff (one cup, cooked): 255 calories, 9.8 g protein, 50 g carbohydrate, 7.0 g fiber, 1.6 g fat*
Amaranth (one cup, cooked): 251 calories, 9.4 g protein, 46 g carbohydrate, 5.1 g fiber, 3.9 g fat*
Oatmeal (one cup, cooked): 166 calories, 5.9 g protein, 28 g carbohydrate, 4 g fiber, 3.6 g fat*
2. Berries (like raspberries and blackberries)
Fresh or frozen berries, especially raspberries and blackberries, are very high in fiber but low in calories. They are great carbs for bodybuilders with a sweet tooth because they can satisfy cravings while keeping your nutritional plan on track. They are packed with antioxidants, which can help repair cell damage to help reduce wrinkles and stave off cognitive decline. There is some concern about the negative effects of antioxidants on bodybuilders(3), but their effects on muscle are not likely to be significant, and most studies involve supplements, which provide antioxidants in higher amounts. Scroll down below to learn more about antioxidants and building muscle.
Raspberries (one cup): 64 calories, 1.5 g protein, 14.6 g carbohydrate, 8 g fiber, 0.8 g fat*
Blackberries (one cup): 62 calories, 2 g protein, 13.8 g carbohydrate, 7.6 g fiber, 0.7 g fat*
Blueberries (one cup): 84 calories, 1.1 g protein, 21.5 g carbohydrate, 3.6 g fiber, 0.5 g fat*
3. Peas (and other legumes)
Peas are extremely versatile and packed with protein. I recommend keeping frozen peas on hand because you can scoop out of a cup and warm them in the microwave to add to pasta, salads, protein-rich soups, stews, or any dish that needs a little more protein and fiber. Soybeans, black beans, and lentils are also great options due to their protein content.
Peas (one cup): 117 calories, 7.9 g protein, 21 g carbohydrate, 8.3 g fiber, 0.6 g fat*
Soybeans (one cup): 376 calories, 33.3 g protein, 28.2 g carbohydrate, 10.8 g fiber, 17.4 g fat*
Black beans (one cup): 227 calories, 15.2 g protein, 40.8 g carbohydrate, 15 g fiber, 0.9 g fat*
Lentils (one cup): 226 calories, 17.9 g protein, 38.6 g carbohydrate, 15.6 g fiber, 0.8 g fat*
4. Potatoes (sweet or white)
Potatoes get a bad rap, especially white potatoes. But both varieties of potatoes, sweet potatoes and white russet potatoes, provide plenty of potassium, which is a nutrient important for bodybuilders. Potassium helps to regulate muscle contractions and is essential for muscle repair and growth. Potassium also helps transport glucose into muscle cells, which helps replenish glycogen stores after exercise. (4) So is one potato better than the other? Not really. Many people argue that sweet potatoes are more nutritious, but that is not true. Both types provide similar nutrients; however, sweet potatoes provide significant amounts of vitamin A.
Sweet potato, baked with skin (180 grams): 162 calories, 3.6 g protein, 37.3 g carbohydrate, 5.9 g fiber, 0.3 g fat*
Russet potato, baked with skin (173 grams): 164 calories, 4.6 g protein, 37 g carbohydrate, 4 g fiber, 0.2 g fat*
5. Cauliflower (and other cruciferous veggies)
Cauliflower is versatile and packed with nutrition. It is very low in calories, provides protein and fiber, and is easy to prepare. You can make cauliflower rice, pizza crust, cauliflower popcorn, cauliflower wings, or even cauliflower steaks. But if you don’t like cauliflower, fear not! All cruciferous veggies provide fiber and other nutrients to help your body thrive after a workout. Broccoli and asparagus are great options. And many cruciferous veggies like Brussels sprouts, kale, and cabbage have been studied for their anti-estrogen properties, which may be appealing to bodybuilders. (1)
Cauliflower (one cup): 27 calories, 2 g protein, 5.3 g carbohydrate, 2.1 g fiber, 0.3 g fat*
Broccoli (one cup): 41 calories, 4.4 g protein, 7.5 g carbohydrate, 4.7g fiber, 0.5 g fat*
Brussels sprouts (one cup): 38 calories, 3 g protein, 7.9 g carbohydrate, 3.4g fiber, 0.3 g fat*
Kale (raw, one cup): 9 calories, 0.7 g protein, 0.9 g carbohydrate, 0.8 g fiber, 0.3 g fat*
Cabbage (one cup): 22 calories, 1.1 g protein, 5.2 g carbohydrate, 2.2g fiber, 0.1 g fat*
6. White Rice (and other starchy carbs)
Enriched pasta, rice, and other starchy carbs provide quick energy to help you make the most of your workouts. If you are getting plenty of protein from non-carbohydrate foods, add white rice or pasta to your meals to take advantage of low-fat or non-fat energy-boosting carbs. Just avoid adding butter or other fats.
White rice (one cup, cooked): 242 calories, 4.4 g protein, 53.2 g carbohydrate, 0.6g fiber, 0.4 g fat*
Pasta (one cup spaghetti, cooked): 195 calories, 7.2 g protein, 38 g carbohydrate, 2.2g fiber, 1.2 g fat*
7. Any Carb You Enjoy 😉
Any diet that feels restrictive won’t work in the long term. Unless you are in a cutting phase, you can usually afford to indulge from time to time. When you work hard in the gym, you don’t have time for restrictive eating plans that take your favorite foods off the table. Instead, learn mindful eating habits. Consume the food you enjoy, but take the time to really enjoy it so you can learn to eat it in moderation.
How Carbs Affect Your Metabolism
Some people try to choose the best carbs for bodybuilding based on the thermic effect of food. While it’s true that there are some foods that can play a (minimal) role in boosting your basal metabolic rate (BMR), the degree to which you will burn more calories is quite limited.
Dietary choices only minimally affect your metabolic rate or the number of calories you burn each day. Your total daily energy expenditure (TDEE) is determined by these components:
Basal metabolic rate (BMR) is determined by a number of factors, many of which are out of your control, such as age and gender. The amount of muscle on your body helps increase your metabolic rate because muscle requires more energy than fat. But muscle and fat combined burn far fewer calories than your organs, particularly your brain, heart, and kidneys.(2)
Physical activity (PA) is the most variable component and is determined by the amount of exercise you participate in and your non-exercise activity thermogenesis (NEAT), which is all of the non-exercise movement you participate in throughout the day. NEAT is the most variable component and can contribute up to 60% of your TDEE.
Thermic effect of food (TEF) or the number of calories you burn to consume and metabolize food. This is the only component that is directly affected by diet. Foods that are high in protein and high in fiber burn the most calories. But keep in mind that total TEF only accounts for about 10-15% of your total TDEE.
So, if you want to directly affect metabolism, you need carbs that provide protein and fiber. You also want foods that don’t weigh you down so that you feel comfortable enough to move more throughout the day and increase the number of calories burned through NEAT.
Tips for Choosing Carbs
Choose lower glycemic index foods to help regulate blood sugar. Generally, these are foods with more fiber. Foods with a higher fat content also have a lower GI rank, but they are also higher in calories, which may not work for you, especially if you are in a cutting phase of a bulking/cutting cycle.
Optimize micronutrient content by making smart carb choices. While fats and proteins provide some vitamins and minerals, you get most of your micronutrients from carbs. So, to keep your body running at its peak, choose foods that are packed with nutrition. Fruits, veggies, and whole grains are the best choices.
Consider convenience to find healthy carbs that are easy to carry. That way, you’ll have quick, nutritious carbs on the go. Bananas are a great choice, as are soybeans and berries.
Consider antioxidant-rich carbs carefully, such as berries, to help your skin and body look and feel younger. Antioxidant-rich foods help combat free radicals that can increase the signs of aging. However, there is some concern that antioxidants interfere with muscle hypertrophy. However, studies have yielded mixed results, and most studies involve the use of supplements, not antioxidant-rich foods. If you consume antioxidant-rich foods in very high amounts, you may want to dial it back a bit, but it is not likely that these foods play a significant role in muscle development and maintenance.
Track all of your macros for optimal muscle-building. In Macro Diet for Dummies, you can learn different ways to track macros and optimize each macronutrient (especially protein) in your diet. You’ll also get recipes, shopping lists, and tips for using apps and other tracking tools. It’s a great resource to have on hand if you are serious about nutrition and muscle hypertrophy.
*All nutritional information comes from USDA FoodData Central
Sources:
Lin T, Zirpoli GR, McCann SE, Moysich KB, Ambrosone CB, Tang L. Trends in Cruciferous Vegetable Consumption and Associations with Breast Cancer Risk: A Case-Control Study. Curr Dev Nutr. 2017 Jul 18;1(8):e000448. doi: 10.3945/cdn.117.000448
Wang Z, Ying Z, Bosy-Westphal A, Zhang J, Heller M, Later W, Heymsfield SB, Müller MJ. Evaluation of specific metabolic rates of major organs and tissues: comparison between men and women. Am J Hum Biol. 2011 May-Jun;23(3):333-8. doi:10.1002/ajhb.21137
Merry TL, Ristow M. Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? J Physiol. 2016 Sep 15;594(18):5135-47. doi: 10.1113/JP270654
National Institutes of Health Office of Dietary Supplements. Potassium Fact Sheet for Professionals.