Important carbohydrates for building muscles
A purposeful diet is the basic requirement if you want to build up muscles. Vitamins, minerals, trace elements and proteins are vital requirements next to a good workout for endurance and strength and of course good carbohydrates. But not all carbohydrates are suited for building muscles.
What are good carbohydrates?
Good carbohydrates, fats and proteins are macronutriens, while vitamins, minerals, trace elements and secondary plant products are micronutrients. Good carbohydrates are important for building up muscles. But what exactly are good and therefore important carbohydrates? Important carbohydrates are polysaccharides, or glycans, that belong to a group with monosaccharides and
disaccharides. Only the polysaccharides are good carbohydates and useful for building muscles. Examples for polysaccharides are glycogen, fibre and starch that can be found in cereal, potatoes, some fruits, vegetables and legumes. Other important carbohydrates are glycogen, that is mainly found in flesh and dietary fibre. Dietary fibre encourages the building of muscles and are found for example in whole grains, but also as cellulose and pectin in vegetables, legumes and fruits.
Valuable sources of carbohydrates
- rice (mainly brown rice)
- legumes (beans, peas, lentils)
- fruits (apples, pears, bananas, citrus fruits and berries)
- vegetables (broccoli, spinach, leafy vegetables, carrots, purple cabbage
Why are “good” carbohydrates good?
If carbohydrates are good and therefore important is dependant on how long the human body needs to convert energy. Good carbohydrates are the ones that your body needs longer to digest and convert into energy. The longer it needs, the more energy it takes and at that help you lose weight and build muscles. The contrary: you ingest mostly monosaccharides and disaccharides which make your blood sugar level rise and fall again quickly. Important carbohydrates leave you full longer while “bad” ones give you the munchies.
Good carbohydrates – which ones help building muscles?
Important carbohydrates are mainly durum wheat pasta that are al dente. They get digested slowlier and allow a constant blood sugar level. When taken with training sessions it will keep your performance level steady. Another way to keep your performance level steady and to build up muscles are wholemeal products, vegetables al dente, cereal flakes, dried fruits and rice, especially basmati rice and parboiled rice. White sugar, sweets, cake and fast food have contra-productive effects for building muscles. Your blood sugar level will rise and fall quickly, so that your performance ability will only stay for a short amont of time. Good carbohydrates are the requirement for proteins to be stored in muscles. This is because the insulin that is created within your pancreas helps developing effective muscle building by breaking down carbohydrates to sugar molecules.