Home Nutrition Best Carbohydrate Rich Indian Foods For Muscle Building

Best Carbohydrate Rich Indian Foods For Muscle Building

Carbohydrate Rich Indian Foods

5 Best Carbohydrate Rich Indian Foods For Muscle Building

Healthy carbohydrate rich foods are essential to help you achieve your bodybuilding goals. Muscle building needs continuous supply of energy and this is possible only by having a good carbohydrate intake. Carbohydrates are an important source of energy for the body. Hence, the muscle building foods must be rich in carbohydrates. Complex carbohydrates found in whole grains and sweet potatoes are slowly digested to provide a gradual release of energy over a period of time. Carbohydrates are broken down into glucose which is necessary for the functioning of body cells. Each gram of carbohydrate contains 3.75 kcal and our body needs at least 45% of calories from carbohydrates. For adults, the recommended daily allowance (RDA) for carbohydrates is 130 gm. Let’s get to know the major sources of carbohydrates in Indian food.

1. Sweet Potato

Sweet Potato is a very important source of complex carbohydrate. A medium sized sweet potato contains 130 calories and 31.55 gm of carbohydrates. Sweet potato is low in sodium, saturated fat and cholesterol. It contains Vitamin B5, Potassium, Vitamin A, vitamin C and manganese. Sweet potatoes are low-cal “power house” carbohydrates that will keep your energy levels high during a heavy workout session. Being a rich source of dietary fibers it is crucial for burning fat, curbing hunger pangs, maintaining the digestive system, and promoting muscle gain. It contains high potassium content that helps in maintaining electrolyte balance, muscle health, and nerve function during a rigorous workout session. Eating a sweet potato before or after your workout can both be beneficial. The best time to consume sweet potato for body building is as a pre workout snack because it will supply you with energy to fuel your workout. Eating a sweet potato before or after your workout can both be beneficial.

2. Bananas

Apart from vitamin B6 and vitamin C, the most abundant nutrient in a banana is carbohydrate. A medium sized Banana has 100 calories and 27 grams of carbs. Of the 27 gm, around 14 gm come from sugar, 3 gm of carbohydrates come from dietary fiber and the rest of the carbohydrates in banana are complex carbohydrate molecules. Bananas are rich in Potassium which prevents bloating, puffiness, soreness and muscle cramps which may be experienced during a rigorous workout sessions. It also promotes the transportation of protein to muscles. The best time to eat banana for body building can be either before or after your workout. However, if you wish to consume bananas before your workout, do not eat more than 2 as this can lead to bloating. Eating bananas after workout can be based on your calorie requirement.

3. Green Vegetables

Several green vegetables are also rich source of carbohydrates, minerals and vitamins. Green Peas, Green Beans, and Spinach are crucial source of complex carbohydrates. One cup of Green Peas contain up to 117 calories and 21 gm of carbohydrates. A cup of cooked spinach has 41 calories and 6.8 gm of carbohydrates whereas one cup of boiled Green bean has 44 calories and 10 gm of carbohydrates.

4. Potatoes

Potatoes contain carbohydrates in the form of starch. Nutrient-rich complex carbohydrates in potatoes play an important role in a healthy diet. 100 gm of baked potatoes has 21 gm of carbohydrates and 93 calories. Potatoes are rich in potassium and it has no sodium, cholesterol and fat which make it an undeniable for any diet. It also contains Vitamin C, Vitamin B6, fibres and iron. Potatoes can be consumed after a gruelling workout session.

5. Whole Grains

Whole grains contain a good amount of complex carbohydrates. The bran and endosperm provide various macro and micro nutrients which are important for maintaining a healthy body. The grains that contain carbohydrates include rice, brown rice, wheat, barley, and oats. 100 gm of cooked Brown rice contains 23 gm of carbohydrates and 111 calories. Apart from carbohydrates, Brown rice also contains a good amount of fiber which improves digestion. Oats contain healthy carbohydrates, vitamin E, folic acid, Thiamin, biotin, zinc, iron and dietary fibers which boost the metabolic rate and muscle healing rate. Around 1/2 cup of cooked oats has 150 calories and 27 gm carbs. Consume Oats as a pre workout snack.

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