When it comes to building muscle, protein is the nutrient you make sure you fill all of your dishes with. Of course, this is a valid option since protein is essential for muscle growth and repair, but you may not know that carbohydrates also play a pivotal role in this regard.

Carbohydrates are known for their ability to provide energy, but they are also very important for muscle recovery and building. “Consuming carbohydrates will help delay fatigue and replenish energy stores so that the body is ready to build muscle and prepare for the next workout,” explains Katie Salomon, a registered dietitian and director of sports nutrition at Rutgers University Athletics. And while it’s important to choose carbs smartly to build muscle, the right timing to eat them is just as important. Commenting on this, Salomon said, “To get the best muscle-building benefits, it is important to schedule carbohydrates strategically. For example, it is best to eat carbohydrates rich in fiber, such as whole grains, fruits, vegetables and legumes, 2 to 4 hours before or after exercise as part of a balanced meal. Through this method, the body gets time to digest food and reduce stomach aches during activity.” “Consuming complex carbohydrates after exercise may be a smarter option, since the body is primed to push more carbohydrates into the muscles to replenish energy stores, allowing the proteins to focus on muscle repair,” she said.

Here are the best sources of carbohydrates that help build muscle mass, according to Salomon:

Whole grains
When the goal is to build muscle and lose fat, oats, whole wheat bread, and barley are the best options. Thanks to the richness of whole grains in fiber, which helps to stabilize the level of sugar in the blood and fill the stomach until the time of the next meal. These foods are full of vitamins and minerals that are involved in building muscles, reducing pain, and promoting overall health. A diet rich in whole grains has been linked to a reduced risk of some chronic health problems, such as heart disease.

Fruit and vegetables
These carbohydrate-packed foods contain essential nutrients that the body needs while building muscle. For example, vitamin C, found in sweet peppers, broccoli, strawberries, and citrus fruits, is essential for the growth and repair of body tissues. Not to mention that filling dishes with plants has been linked to lower rates of many diseases such as heart disease, type 2 diabetes, obesity, and some types of cancer.

Beans and legumes
Beans and other legumes such as chickpeas are carbohydrates that are digested slowly by the body, which means that they ensure satiety and stabilize blood sugar levels. In addition, it provides a high dose of vegetable proteins that are useful in building muscle.

dairy
In the absence of allergies to milk and its derivatives, these foods can be excellent for the muscles. Dairy is a good choice after exercise because it contains carbohydrates, proteins, vitamin D, calcium and magnesium, which support muscle building and bone health.

As for the list of carbohydrates to watch out for when building muscle, Salomon offered the following options:

potatoes
Potatoes have a high glycemic index, which means that they cause a rapid rise and then fall in insulin and blood sugar. In fact, a cup of potatoes affects blood sugar in the same way as a can of soda. The problem is that sharp rises and falls in blood sugar boost appetite after a potato dish, which can lead to overeating.

sugar chips
Cereals may not be a healthy and nutritious breakfast option, since many of them are full of sugar and other additives. It should therefore be consumed in moderation since it does not provide the vitamins and minerals required to support health and build muscle.

Sweetened baked goods
In turn, sweetened baked goods, such as cookies, donuts, and muffins, will not be good for building muscle. Moreover, it is often made with hydrogenated vegetable oils, which contain trans fats, the abundance of which has been linked to raising bad cholesterol and lowering its good cholesterol, and increasing the risk of heart disease, stroke and type 2 diabetes.

Snack boards
Some snack bars contain as much sugar as hidden in a candy bar. These foods are simple carbohydrates that affect mood and lower energy levels and alertness. However, a person needs energy and focus to be able to perform at their best during exercise. For a quick and convenient snack, it is recommended to choose a protein bar that is low in sugar.

fruit juices
Many fruit juices contain a huge percentage of sugar, and they are devoid of fiber that ensures satiety, which leads to high blood sugar and then a rapid drop. It’s best to choose a whole serving of fruit, such as a lemon, which provides twice the fiber and half the sugar, compared to 1.5 cups of lemon juice.

Cynthia Awad – Republic