Best carbs for muscle building

If you are an active athlete, you may already know how important carbohydrates are for your performance. Foods high in carbs provide sufficient energy to your body to work out. It equally plays a major role in your post-workout nutrition. Meaning, carbs are critical for your all-around performance. 

But how do you decide the best carbs for muscle building and effective performance?

Well, that’s what we will discuss in the article. 

Here are few best carbs you should eat and what health benefits they provide.   


Bananas are an easily available and very popular food in the world. They are a convenient snack option. Not only are bananas rich in carbs, but they also contain few antioxidants. There are other minerals as well such as potassium and copper. Eating bananas before exercise can fuel you with energy. It can also stave off muscle softness and camp.

Brown rice

Although white rice is also rich in carbs, there are many differences when it comes to nutrients. Unlike white rice, brown rice is not processed which results in stripping out most of its nutrients. Brown rice is a complex carb that does not spike insulin levels. The best way to include brown rice into your diet is to combine it with green vegetables and chicken.  


Oatmeal is one of the best carbs for muscle building. Besides carbs, oats contain fibre and a fair amount of protein as well. 40 grams serving of oats contains 148 calories, 5.5 grams of protein, and 3.8 grams of fiber. Oats are packed with many health optimizing minerals like zinc, iron, magnesium, and more.  Oats, when cooked in water or milk, become slow to pass through the digestive system. This keeps you full for longer and reduces your appetite while maintaining enough energy. Oats can also help you keep your blood sugar and insulin level in control.

Sweet potatoes 

According to Fitness Coach Aditya Shrivastava sweet potatoes are a great source of energy along with many vitamins, minerals, and fiber. For being high in antioxidants, It can also prevent you from the damage of free radicals. Surprisingly, eating sweet potatoes can also improve your immunity because it’s high in vitamin A. 

Sweet potatoes are the best cards for muscle building and restoring glycogen after a workout.


Legumes such as beans, peas, and lentils are also great cabs for muscle building. They have added benefits of being rich in fiber and many other minerals like magnesium and iron. Plus, legumes are a versatile food that can be incorporated into a variety of dishes. 


Quinoa is obtained from the plant named Chenopodium. Quinoa is extremely rich in carbs that fuel up your body to perform at best.

Interestingly, quinoa is the only plant-based carb that offers complete protein.  One cup(185g) of cooked quinoa provides 40g of carbs and 8g of protein. It also contains manganese, iron, and magnesium. High fiber content makes quinoa an ideal food for fat loss as well. Quinoa is best when cooked with rice and other vegetables to make a fulfilling healthy meal.

About AnExtraRep

AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge. 

He is also a certified fitness trainer with I.S.S.A. 

Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.

Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.

Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program

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