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  1. #1
    Registered User helloliss's Avatar
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    Angry Best Carbohydrates to build muscle?

    I'm new at weight lifting, and I didn't know that Carbohydrates help to build muscle lol XD ( I know I'm silly , Protein was my main focus ) .. well now that I know can you please tell me good sources of Carbohydrates to build muscle ?

    Thanks guys
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  2. #2
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    Wholegrain carbs and fibrous veggies are the two best sources
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  3. #3
    Registered User PowerChica's Avatar
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    My vote goes to oatmeal!
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  4. #4
    Porn☆Brah jlsnyderTypeR's Avatar
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    I eat steel cut oats in the morning, a sweet potato/veggies with my lunch and then some tuna on whole wheat thin buns.

    Those are a few of my sources...
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  5. #5
    Registered User fitinidaho's Avatar
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    My first choice would be Oats, then Yams. Those are my daily choices for sure.
    Brown Rice is also good.
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  6. #6
    Registered User Dee29's Avatar
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    Yeah oats, quinoa, brown rice, beans and lentils, all good sources of protein as well as carbs.
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  7. #7
    Registered User andrerox80's Avatar
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    i'm surprised no one's said that there are no specific carbs - or specific foods, for that matter - that'll help you build muscle. it's abt cal intake and macro's too, and getting on a good lifting prgm certainly helps. if you wanna gain muscle, eat at a surplus. period. did you see the sticky on calculating cals and macro's? and what lifting prgm are you doing?

    that said, my fave carbs: all veggies and fruit, pumpkin, oatmeal, ezekiel bread, 100% ww bread, soba noodles, homemade/healthy cookies and muffins, edamame, lentils, beans, etc....
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  8. #8
    Registered User helloliss's Avatar
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    Originally Posted by andrerox80 View Post
    i'm surprised no one's said that there are no specific carbs - or specific foods, for that matter - that'll help you build muscle. it's abt cal intake and macro's too, and getting on a good lifting prgm certainly helps. if you wanna gain muscle, eat at a surplus. period. did you see the sticky on calculating cals and macro's? and what lifting prgm are you doing?

    that said, my fave carbs: all veggies and fruit, pumpkin, oatmeal, ezekiel bread, 100% ww bread, soba noodles, homemade/healthy cookies and muffins, edamame, lentils, beans, etc....


    Hi , no I didn't see it but I will
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  9. #9
    Registered User helloliss's Avatar
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    Thanks for the replys now I have a better idea of what should I be eating
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  10. #10
    Registered User larzishere's Avatar
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    Hi could i just add that i have just been through this! I cut some carbs thinking i would lose a little fat (although i'm pretty lean, like about 21%) and BAM! I lost muscle like there was no tomorrow! * weeks in i have done some research and realised my body is eating itself (it's muscles) to make the Glycogen i need for fueling my workouts and day to day life! I have a fast metabolism and before doing this, i ate rice and sweet potato and potatoe and lentils and everything carb in moderation! SO DONT MISS OUT ON YOUR CARBS!
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  11. #11
    Registered User carriepeck's Avatar
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    I think oatmeal, sweet potatoes, brown rice, ezekiel bread is good, veggies-starchy, plenty of proteins and good fats...
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  12. #12
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    Red face That really depends on the person. Not everybody has to eat carbs...

    Originally Posted by larzishere View Post
    Hi could i just add that i have just been through this! I cut some carbs thinking i would lose a little fat (although i'm pretty lean, like about 21%) and BAM! I lost muscle like there was no tomorrow! * weeks in i have done some research and realised my body is eating itself (it's muscles) to make the Glycogen i need for fueling my workouts and day to day life! I have a fast metabolism and before doing this, i ate rice and sweet potato and potatoe and lentils and everything carb in moderation! SO DONT MISS OUT ON YOUR CARBS!
    I don't think there's anything wrong with not eating carbs and having a nice cheat carb meal once a week or every 10 days. Your body was not eating itself, when the glycogen is depleted it starts to use fat as energy (instead of using carbs as the main energy source) so you really would be losing fat, rather than muscle. You would also lose water weight as you deplete your glycogen but the diet works wonders. Maybe what you want to say is it doesn't work for gaining here and I would think that's why you want to change up the diet and not do the cyclical ketogenic diet anymore? so if you're trying to gain you need to eat more calories than the ones you burn in the day. Look for good carbs like the ones people mentioned here and make sure you're still getting protein and fats in your diet (some of the food people mentioned have protein already) but yeah. Good luck and work hard at the gym! I think dieting is like a 75 percent of your results...but that's just my opinion. Anyways
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  13. #13
    Registered User lcon12's Avatar
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    Originally Posted by larzishere View Post
    Hi could i just add that i have just been through this! I cut some carbs thinking i would lose a little fat (although i'm pretty lean, like about 21%) and BAM! I lost muscle like there was no tomorrow! * weeks in i have done some research and realised my body is eating itself (it's muscles) to make the Glycogen i need for fueling my workouts and day to day life! I have a fast metabolism and before doing this, i ate rice and sweet potato and potatoe and lentils and everything carb in moderation! SO DONT MISS OUT ON YOUR CARBS!

    Just curious, why do people do the Keto diet to loose fat then? I am new to this so I would love to hear your opinion.
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  14. #14
    Registered User alyssarpage's Avatar
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    vegetables. they are my only source of carbs.
    oats are ok in the morning ONLY i guess... wheat bran is much more filling and virtually calorie free because your body cannot digest insoluble fibre so if you can handle the wheat bran, substitute oats with wheat bran . other than that the rest of your carb sources should only be veggies. fruit are treats. they're candy. eat them scarcely and you'll see the best results. there are carbs in veggies.. so don't think you won't be getting carbs, they're just the best kind for giving you muscle. plus you can eat tonnes to the point where you can't breathe and be VERY satisfied as opposed to 1/2 cup of oats or a little sweet potato. i'd rather a pound of cabbage of broccoli to that any day! in the end it's your choice.
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  15. #15
    Registered User larzishere's Avatar
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    Originally Posted by lcon12 View Post
    Just curious, why do people do the Keto diet to loose fat then? I am new to this so I would love to hear your opinion.

    Hi - i am guessing you are asking me, but im new too... i dont know what the keto diet is!! LOL... i just googled it, my friends do this... i believe its a quick fix, not really fixing anything!

    I dont do low-carb like that crazy diet, its like 20 grams per day! I meant i just dropped it by about 60 grams from 200 to 140, anyway, it worked but i lost muscle too, I guess you gotta tweak your diet so that it works best for YOU! Losing carbs means losing calories...
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  16. #16
    Registered User karoline8's Avatar
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    I am addicted to oatmeal bread right now, have to have it every night before bed along with my whipped cream cheese topped in fruit...and I've been losing fat doing this ... I also eat lots of veggies and fruit everyday and occasionally pasta, especially when I need a refeed...
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  17. #17
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by andrerox80 View Post
    i'm surprised no one's said that there are no specific carbs - or specific foods, for that matter - that'll help you build muscle. it's abt cal intake and macro's too, and getting on a good lifting prgm certainly helps. if you wanna gain muscle, eat at a surplus. period. did you see the sticky on calculating cals and macro's? and what lifting prgm are you doing?

    that said, my fave carbs: all veggies and fruit, pumpkin, oatmeal, ezekiel bread, 100% ww bread, soba noodles, homemade/healthy cookies and muffins, edamame, lentils, beans, etc....
    This.
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  18. #18
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    Originally Posted by andrerox80 View Post
    i'm surprised no one's said that there are no specific carbs - or specific foods, for that matter - that'll help you build muscle.
    THIS ^^^^. Specific foods don't matter. If you want to build muscle, you have to make sure you eat enough food in general, (and eat enough protein) and lift.

    That being said, some foods might give you more for your calorie "buck" as in...keeping you satiated longer. For me personally, that's protein and fat.

    Originally Posted by larzishere View Post
    Losing carbs means losing calories...
    Losing carbs doesn't have to = losing calories!! You can easily replace them with protein/fat (and probably will feel more satisfied)
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  19. #19
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    All carbs break down into sugars eventually.
    There are no best carbs to build muscle.
    Caloric surplus and progressive overload over time build muscle, not yams and oats specifically.
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  20. #20
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    Originally Posted by alyssarpage View Post
    vegetables. they are my only source of carbs.
    oats are ok in the morning ONLY i guess... wheat bran is much more filling and virtually calorie free because your body cannot digest insoluble fibre so if you can handle the wheat bran, substitute oats with wheat bran . other than that the rest of your carb sources should only be veggies. fruit are treats. they're candy. eat them scarcely and you'll see the best results. there are carbs in veggies.. so don't think you won't be getting carbs, they're just the best kind for giving you muscle. plus you can eat tonnes to the point where you can't breathe and be VERY satisfied as opposed to 1/2 cup of oats or a little sweet potato. i'd rather a pound of cabbage of broccoli to that any day! in the end it's your choice.

    I've only read two posts of yours and they contain some of the worst advice possible. Seriously.
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  21. #21
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    Originally Posted by toodlepip View Post
    I've only read two posts of yours and they contain some of the worst advice possible. Seriously.
    I just read the other post .

    It explains the red.
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    Originally Posted by dyannkkuevas View Post
    I don't think there's anything wrong with not eating carbs and having a nice cheat carb meal once a week or every 10 days. Your body was not eating itself, when the glycogen is depleted it starts to use fat as energy (instead of using carbs as the main energy source) so you really would be losing fat, rather than muscle. You would also lose water weight as you deplete your glycogen but the diet works wonders. Maybe what you want to say is it doesn't work for gaining here and I would think that's why you want to change up the diet and not do the cyclical ketogenic diet anymore? so if you're trying to gain you need to eat more calories than the ones you burn in the day. Look for good carbs like the ones people mentioned here and make sure you're still getting protein and fats in your diet (some of the food people mentioned have protein already) but yeah. Good luck and work hard at the gym! I think dieting is like a 75 percent of your results...but that's just my opinion. Anyways
    hmm, I better read Oxygen again :/
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