The best carbohydrates to gain muscle mass

The best carbohydrates to gain muscle mass

Surely more than once you have heard that, if you want to increase your muscle mass, you have to bet on a diet where carbohydrates abound. This statement is totally true since this group of foods will help us to give us extra doses of energy and, in addition, it manages to increase the size of the muscles in a natural way. But remember, if we talk about carbohydrates, they have to be of quality.

The best carbohydrates to gain muscle mass

In this article, we are going to discover which are the best quality carbohydrates to gain muscle mass that you can start to include in your diet today. Go ahead!

Keys to a diet to increase your muscle mass

If you want to get a fuller body, more defined muscles and a more toned body, then you have to start including carbohydrates in your diet to give your body the energy and nutrients it needs. But what are the best carbohydrates for gaining muscle mass?

Here we leave you a list with carbohydrate foods to gain muscles, essential that cannot be missed if you want to show off a lean and muscular body.

Whole grain whole grains

Eating breakfast or a bowl of milk with whole grains for breakfast or a snack is a great option for training at home or at the gym. With this food you will be able to give your body the energy it needs to be able to perform physical exercise. Of all the types that exist, not all cereals are worth it. Remember that the cereal boxes we normally buy are nothing more than hyper-processed foods. Always choose whole grain cereals, oat cereals are the most interesting because they provide us with an interesting source of fiber. This nutrient is ideal for gaining muscle after training, in addition to taking care of our silhouette, since it satisfies the appetite and, in addition, regulates the digestive tract.

Whole wheat bread (real)

Bread is another of the best carbohydrates for athletes, as it is a very interesting source of this nutrient. The best thing is that you opt for those that are wholegrain or made with bran fibers since they are richer in fibers and nutrients. Also, if you can find options that are sweetened with honey instead of sugar, it will be great to incorporate into your athlete diet. Remember that for a bread to be truly whole, it must be specified that it includes the whole grain (bran, endosperm and germ).

Wholegrain pasta and rice

Pasta, such as macaroni or spaghetti, are also an interesting food to incorporate into an athlete’s diet. Its consumption must be according to the intensity of the training and as a general rule always combined with proteins of high biological value, such as those present in fish, lean meats and eggs. In this way, we further decrease the rate of absorption and increase the level of satiety.


You can also include potatoes in your diet in their healthiest preparation methods, that is, by mashed, baked or boiled. It is a food rich in carbohydrates that will help you recover the glycogen in your body and, therefore, get the muscle to repair and enlarge faster.

When to consume carbohydrates to gain muscle?

Now that you know what are the perfect carbohydrates for athletes, it is important that you know how and when to eat them to take full advantage of their nutrients and benefits. Here we give you the “rules” of food that will help you eat correctly if you are an athlete:

  • Always with protein: to enjoy a 100% beneficial meal, it is best to accompany your carbohydrate plate with a portion of protein.
  • Before and after training: it is also recommended that you take carbohydrates 2 hours before training and if the training has been very intense also take them afterwards, especially in the form of fruit.
  • Eat more frequently: Taking 4 or 5 meals a day is an effective way to keep blood glucose / insulin levels stable for the general population.
  • Intake according to sports activity: do not eat these foods precisely on the days that you are not going to exercise. Plan your diet and the times of intakes when your goal is to increase muscle mass. A dietitian-nutritionist will facilitate this path for you.


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