These Are The Best Carbs For Getting Leaner And Stronger

Carbs have had a bum rap for years now! From weight gain to inflammation to a compromised immune system, we have pointed the finger at carbohydrates. But, fortunately, the world is starting to come to their senses and see the immense benefits carbs can offer.

It is important to note, however, that if you are looking for improved athletic performance and improved body composition, fruit should not make up the majority of carbs in your diet. That is in no way a directive telling you to avoid fruit. Fruit contains minerals, vitamins and fiber, all of which are essential to a balanced diet. It is just that fruit is not the most efficient or effective way to fuel your body.

With this in mind, it is time to make starches your friend. Starch is basically a long chain of glucose molecules that is found in plants. Although we have a hard time processing it in the raw form, cooking breaks it down into pure glucose which then becomes available as an energy source at the cellular level.

Grains, corn, wheat and rye make up the majority of starches we consume but there are others. Tubers, like potatoes and carrots are a great source of starch. White rice, acorns and chestnuts are also good choices. If you need more flavour than that in your life, peppers, zucchini, squash and cauliflower are your answers.

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It is up to you the carbs you choose to eat but you shouldn’t forget about added fiber. The fiber in potato skins, for example, can slow down digestion. Absorption rate isn’t an issue for most people but it will be something to consider if you are looking for a quick energy boost. Absorption rate is particularly important if you train more than once a day. Remember, you need dietary glucose to replenish muscle glycogen.

If these carbs in your diet are not giving you the results you want, you can take it up a notch and try supplementation. There are some instances where supplementing what you are already doing through diet can be extremely beneficial to your performance. You need to make sure you have enough energy available before and after your workouts.

One thing you can try is putting a potato in a blender with some light coconut milk. If that doesn’t appeal to you, try blending a mottled banana, dark chocolate and coconut milk. Adding a pinch of salt to either will allow for quick gastric emptying and nutrient absorption at the small intestine.

If you are not a fan of liquefying your food, you can go a more traditional route and buy a commercially available supplement. When going this route, it is best to stick with modified starches like Vitargo, maltodextrin, dextrose and waxy maize. They are not only affordable but mix right into your protein powder and give you what you need to restore glycogen as soon as possible.

Again, there is no one way to do this but the majority of your carbs should come from plant and vegetable sources like potatoes, squash, quinoa and rice. This will give you what you need to perform. To make the most of your training, you might consider using the liquid nutrition strategy post workout.

Have you learned to embrace carbs? Tell us about your results.

Source: Eat To Perform 

 

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