If you're looking for ways to gain muscle, it's essential to know which carbs to eat. Carbohydrates are critical for providing energy and replenishing glycogen stores after intense workouts. However, not all carbs are created equal. You must choose the right ones to fuel your muscles and enhance your overall fitness journey.
Before buying any carbohydrate-rich food, you need to consider several factors, including the glycemic index (GI) and dietary fiber. Foods with a low GI release energy slowly, providing a steady stream of fuel throughout your workout. Whole foods with high dietary fiber also promote satiety, helping you stay full for longer and avoiding unhealthy snacking.
To make sure you make the most out of your muscle-building diet, ask yourself these questions. Do you know which carbs to eat before and after your workout? What are some easy and healthy carb sources that you can incorporate into your meals? How does protein intake complement carbohydrate consumption for muscle growth? By understanding the basics of carbs and muscle gain, you can make informed decisions and stay on track in achieving your fitness goals.
10 Best Carbs To Eat For Muscle Gain
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Ideal for replenishing muscle glycogen faster, improving recovery, endurance, and gaining muscle mass.
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The product is ideal for tracking weight loss, muscle gain, and personal health progress through a nutrition planner and food journal.
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Ideal as a protein powder for gaining strength and size quickly, with high calorie and BCAA content.
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Ideal for individuals looking to gain muscle and increase protein intake in their diet.
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Ideal for weight gain and immune support, contains protein powder, zinc, vitamin C, and vitamin D.
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This product is ideal for gaining mass and building muscle for athletes and bodybuilders.
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Ideal for individuals looking to gain weight and build muscle mass through protein powder supplementation.
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This product is ideal for waist training, tummy control, and slimming the body during workouts.
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The product is ideal for tracking nutrition, workouts, weight loss progress, and measuring body dimensions for 12 weeks.
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This product is ideal for tracking meals, exercise, counting calories, weight loss progress and fitness training in a 3-month timeframe.
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1. Rapid Recovery Carb Powder For Muscle Gain
Fuel Your Potential with Vitargo, the scientifically proven and athlete road-tested pre/intra/post-workout carb-rich fuel designed to enhance endurance, power, and performance. This clean and effective supplement provides explosive energy and quick muscle recovery, making it a crucial component of any athlete's journey to greatness. Unlike other sports drinks, Vitargo replenishes muscle glycogen 70% faster, with 77% greater glycogen recovery, after intense glycogen-depleting workouts, without causing bloating or crashing. It is easy to digest and stack with other workout supplements like BCAAs, caffeine, glutamine, creatine, carnitine, or electrolytes. As a 100% sugar-free, vegan, non-GMO, gluten-free, and BSCG drug-free certified product, Vitargo is trusted by athletes of every level, from high-performance professionals to weekend warriors and youth. Packaged and manufactured in the USA, there is zero risk of contamination with Vitargo.
- Scientifically proven and athlete road-tested pre/intra/post-workout carb-rich fuel
- Increases endurance, power, and performance
- Explosive energy and quick muscle recovery
- Replenishes muscle glycogen 70% faster with 77% greater glycogen recovery compared to other sports drinks
- Easy to digest and stack with other workout supplements
- 100% sugar-free, vegan, non-GMO, and gluten-free
- BSCG drug-free certified product
- Trusted by athletes of every level
- Packaged and manufactured in the USA with zero risk of contamination
2. Newme Fitness & Nutrition Tracker
The Goal-Focused Health Journal is an excellent tool to help you achieve your health goals. This food journal makes it super easy to record every bite, and track your progress in your journey towards a healthier you. The first section of the logbook includes a place for before/after photos as well as current/goal body measurements. With 132 pages, there is enough space to record breakfast, lunch, dinner, snacks, and even water intake.
The weight loss journal is a powerful tool that reveals what is and isn't working for your routine, allowing you to track your food and nutrition for 4+ months. This fitness planner captures a complete view of nutrition, sleep, mood, and workouts. You can even track your weight, body fat percentage, measurements, and more. The journal will help you analyze your progress and adjust your routine accordingly.
One of the perks of this nutrition planner is the chart with calories and macros for common foods to help you stay on track. This feature will help you make informed decisions about your diet and keep you on the right path to achieving your goals.
- Easy to use
- Enough space to record all meals and water intake
- Includes a place for before/after photos and body measurements
- Helps track progress and adjust routine accordingly
- Includes a chart with calories and macros for common foods
3. Super Mass Gainer: Delicious Vanilla Protein Powder
This product is a great choice for anyone looking to pack on some serious muscle mass. It contains 10.7 grams of BCAAs, including 5.1 grams of Leucine, which help to activate Muscle Protein Synthesis. Additionally, each serving provides 52 grams of protein, which is a blend of fast, medium, and slow digesting proteins for optimal muscle support. The product also includes 17 vitamins and minerals to support balanced nutrition, healthy muscle tissue, and muscle recovery. With 1310 calories and 245g of carbs per serving, even the hardest gainers will find it easier to reach their goals. However, customers should be aware that exposure to heat or sunlight may lead to melting or damage of the product, so they should be present during delivery to ensure the product remains in good condition.
- 10.7 grams of BCAAs, including 5.1 grams of Leucine, help activate Muscle Protein Synthesis
- 52 grams of protein per serving, a blend of fast, medium, and slow digesting proteins for optimal muscle support
- 17 vitamins and minerals support balanced nutrition, healthy muscle tissue, and muscle recovery
- 1310 calories and 245g of carbs per serving help even the hardest gainers pack on mass
- – Customers need to be present during delivery to ensure the product remains in good condition due to potential melting or damage in heat or sunlight
4. Muscle Milk Gainer Protein Powder, Vanilla Creme, 32g Protein, 5 Pound
If you're looking for an effective protein powder supplement to help you gain weight, then the Muscle Milk Pro Series Gainer is a great option for you. This product comes in a 5-pound cannister, providing about 14 servings per container. The packaging of the product may vary.
Each serving of Muscle Milk Pro Series Gainer provides 32g of high-quality protein, 109g of carbohydrates, 650 calories, 2g of MCTs, and an excellent source of 20 different vitamins and minerals. This high-calorie supplement is perfect for those who are looking to gain weight and build muscle mass.
Muscle Milk Pro Series Gainer is versatile and easy-to-mix. It dissolves quickly in water, making it easy to prepare. All you need to do is mix four scoops of the powder into 10-16 fluid ounces of water using a shaker bottle. Please note that the shaker bottle is sold separately.
The science behind the protein blend of Muscle Milk Pro Series Gainer is impressive. It contains a blend of high-quality slow releasing and fast releasing proteins, which helps increase amino acid levels. This product is perfect for those who are looking for a protein supplement that can help them build muscle mass and gain weight quickly.
- Contains high-quality protein, carbohydrates, MCTs, and 20 vitamins and minerals
- Easy-to-mix and versatile
- Contains a blend of slow releasing and fast releasing proteins
- – May not be suitable for those with lactose intolerance
- – High calorie content may not be suitable for those who are trying to lose weight
5. Serious Mass Chocolate Immunity Protein
The Optimum Nutrition Serious Mass Weight Gainer is a supplement designed to help individuals gain weight quickly and efficiently. This supplement is formulated with high-calorie content and is rich in protein, carbs, vitamins and minerals, creatine and glutamine that help to fuel intense workouts and promote muscle growth. The pack contains 1,250 calories per 2-scoop serving, making it an ideal supplement for individuals who want to pack on some weight.
This weight gainer is fortified with Vitamin C, Zinc, Vitamin D and Vitamin E that offer immune support and help to boost overall health. The packaging may vary, but the product quality remains the same. It is recommended to use an electric blender to add fresh or frozen fruits, nuts, peanut butter, and other calorie-dense foods to increase weight gain potential.
The Optimum Nutrition Serious Mass Weight Gainer is an excellent choice for individuals who struggle to gain weight or have a fast metabolism. This supplement provides a convenient and easy way to increase calorie intake and build muscle mass. For best results, it is recommended to consume this supplement as a part of a balanced diet and regular workout routine.
- High calorie content and rich in protein, carbs, vitamins, and minerals
- Contains immune support supplements Vitamin C, Zinc, Vitamin D and Vitamin E
- Ideal for individuals with fast metabolism and those who struggle to gain weight
- Provides a convenient and easy way to increase calorie intake and build muscle mass
- Formulated with creatine and glutamine for optimal muscle growth
- – May not be suitable for individuals with dietary restrictions or allergies
- – May cause digestive issues in some individuals
6. Bsn True-Mass Weight Gainer, Muscle Mass Gainer Protein Powder, Vanilla Ice Cream, 5.82 Pound
TRUE-MASS is the perfect supplement for those who want to build mass through an extreme training program. With 700 calories per serving, it provides the extra nutrition your body needs to achieve your goals. The 2:1 ratio of carbs and protein provides a high-quality mix that will support your mass gaining goals. The product contains 46G-50G protein from ultra-premium sources such as whey protein concentrate, calcium caseinate, milk protein isolate, whey protein isolate, micellar casein, hydrolyzed whey protein, and egg whites.
Medium chain triglycerides (MCT) fats are included in each shake to round out the nutritional value of the product. These fats complement BSN's legendary great taste. Speaking of taste, BSN FLAVOR TECHNOLOGY ensures that TRUE-MASS has unbeatable taste and consistency for a milkshake-like experience that you'll always love. The supplement comes in several craveable flavor options.
In addition to the benefits mentioned above, TRUE-MASS contains 10G of naturally occurring BCAAs per serving. These BCAAs support your recovery efforts from intense bouts of exercise. This supplement is perfect for those who want to build mass, and it provides all the necessary nutrients to achieve your goals.
- Provides 700 calories per serving
- Contains a 2:1 ratio of carbs and protein
- Offers 46G-50G of protein from ultra-premium sources
- Includes medium chain triglycerides (MCT) fats
- Features BSN FLAVOR TECHNOLOGY for unbeatable taste and consistency
- Contains 10G of naturally occurring BCAAs per serving
7. Traininggirl Black Waist Trimmer Cincher For Women
The Tummy Control Waist Trainer Corset is a comfortable and stretchy waist cincher made of 100% neoprene and 100% polyester. It is designed to provide full coverage, high compression, and firm control. The front long and back short length design perfectly fits the female body and fully covers the lower abdomen. The front zipper and hooks make it easy to put on and take off. This waist trainer is perfect for slimming the waistline and achieving a sexy figure.
This wrap-around waist trainer is ideal for people who don't sweat easily. The fabric features of this waist trainer help you quickly raise the temperature of your core area, burning fat and making your belly sweat faster. The body waist wrap is perfect for achieving a 3-time sweating effect during exercise, making it easier to reach your belly weight loss goals. The tummy control gym belt will maximize your fitness and weight loss effects. The stomach bandage wrap is designed for a sauna effect, so be prepared to sweat a lot!
This body shaper for women tummy and back fat has 2 strong Velcro belts that can be adjusted to different levels for double compression. It is great for flattening the ugly bulges in your stomach, waist, and abdomen. The 360° fully covered body snatches all the loosen fat and sucks in this neoprene sweat corset easily, minimizing unsightly bumps and smoothing lower belly fat. It instantly slims and shapes your body under clothes.
The fitness sports girdle with 4 steel bones allows you to move freely while keeping this slimmer sauna corset body shaper firmly attached to your body with no risk of rolling it down. It helps tighten your abdomen perfectly, straighten your back, correct your posture, and relieve back pain, especially for sedentary office staff. The weight loss workout band keeps your muscles warm and protects your spine, preventing post-workout fatigue and injuries.
The postpartum belly band is perfect daily slim shapewear for those who want to maintain an hourglass waist curve and push their weight loss journey. Whether you are at the gym, outdoors, in the office, or postpartum recovery, this Faja colombiana belt is an ideal choice. It is also a great gift for family or friends on any festival. If you want a feeling of a flat stomach, a small waist, and tight muscles, TrainingGirl Body Sculpting Sweat Suits is your best choice.
- Made of 100% neoprene and 100% polyester, providing high compression and full coverage
- Front zipper and hooks for easy on and off
- Helps achieve 3-time sweating effect during exercise, maximizing fitness and weight loss effects
- 360° fully covered body snatches all the loosen fat and sucks in this neoprene sweat corset easily, minimizing unsightly bumps and smoothing lower belly fat
- Fitness sports girdle with 4 steel bones allows you to move freely while keeping the slimmer sauna corset body shaper firmly attached to your body
- Ideal for maintaining an hourglass waist curve and pushing weight loss journey
- – May not fit all body types
8. Fitplan: 12-Week Nutrition & Workout Journal
Stay on top of your fitness goals with the ESAN Nutrition and Fitness Planner, a must-have for both men and women. This planner functions as a workout and activity creator, self-care planner, and food log journal. The planner covers 12 weeks of hustle tracking, allowing you to track high-performance habits and measure your progress. The spiral planner features a water-resistant hard plastic front and back cover and thick pages, ensuring durability.
The ESAN Nutrition and Fitness Planner comes with a body measuring tape, an exclusive fitness gear that is essential for measuring growth and accomplishments. The measuring tape can extend up to 60 inches, making it easy to measure your bust, biceps, chest, waist, hips, and more. The planner also includes motivational weekly quotes to keep you motivated as you work towards achieving your goals.
This productivity planner makes for an ideal gift for friends and family. It even has a name page in the front, making it a thoughtful and personalized gift.
- Functions as a workout and activity creator, self-care planner, and food log journal
- Covers 12 weeks of hustle tracking, allowing you to track high-performance habits and measure your progress
- Features a water-resistant hard plastic front and back cover and thick pages, ensuring durability
- Comes with a body measuring tape, an exclusive fitness gear that is essential for measuring growth and accomplishments
- Includes motivational weekly quotes to keep you motivated
9. Wellness Planner – Track With Ease!
If you are looking for a way to record your fitness and nutrition that is more personal than an app, then the EPEWIZD Food Planner and Workout Log Book may be the perfect option. This journal allows you to have a handwritten account of your progress, and even lets you upload photos to compare your progress over time.
Not only does this fitness planner help you track your workouts and meals, but it also provides enough space to keep a detailed account of your macros, meals, and body measurements. The monthly review page is a great way to reflect on your accomplishments and areas for improvement, keeping you motivated and positive throughout your journey.
The EPEWIZD Food and Exercise Journal is designed to help you change your lifestyle in just 12 weeks. Unlike other gym journals that are pre-dated, this planner is undated and can be started at any time, without wasting any pages. It is a functional tool that will help you develop healthy habits and pay attention to any bad habits you may have.
This food and exercise journal is made with premium vegan leather that can withstand being tossed into your gym bag or being soaked with sweat. It comes with an elastic pen loop, 3 bookmarks, and an inner pocket for notes. Additionally, 3 bonus colorful stickers are included to help keep you motivated and a little obsessed with your goals.
EPEWIZD stands behind their product and offers a guarantee and refund policy. If you are not satisfied with this diet and gym notebook, you can apply for a refund or exchange via Amazon, no questions asked. If you have any problems with this wellness and exercise tracker journal, EPEWIZD's customer service team is available to help you solve any issues promptly.
- Allows for a more personal and handwritten account of your progress
- Provides enough space to keep a detailed account of your macros, meals, and body measurements
- Includes a monthly review page to reflect on your accomplishments and areas for improvement
- Made with premium vegan leather that can withstand being tossed into your gym bag or being soaked with sweat
- Comes with an elastic pen loop, 3 bookmarks, and an inner pocket for notes
- 3 bonus colorful stickers are included to help keep you motivated
- – May not be as convenient as using an app to track your progress
Best Carbs To Eat For Muscle Gain FAQs
Are there any specific types of carbs that are better for muscle growth than others?
Yes, there are certain types of carbs that are better for muscle growth than others. One such type is complex carbohydrates. Complex carbs are made up of long chains of sugar molecules that take longer to digest and release energy slowly. This slow release of energy helps to maintain stable blood sugar levels, which is important for muscle growth as well as overall health.
Examples of complex carbs include whole grain bread, oatmeal, brown rice, quinoa, and sweet potatoes. These carbs also contain fiber, vitamins, and minerals that are essential for muscle growth and repair.
On the other hand, simple carbs such as processed sugar and white flour can cause spikes in blood sugar levels, leading to insulin resistance and inflammation. This can hinder muscle growth and overall health.
In conclusion, incorporating complex carbohydrates into your diet can help with muscle growth and overall health, while avoiding simple carbs can have the opposite effect.
Can I still gain muscle while consuming a low-carb diet?
Yes, it is possible to gain muscle while following a low-carb diet. However, it may require some adjustments to your workout routine and diet plan. When following a low-carb diet, it’s important to consume enough protein to support muscle growth and repair. Protein is an essential macronutrient that helps to build and maintain muscle mass. Aim to consume at least 1 gram of protein per pound of body weight per day. It’s also important to consume healthy fats to fuel your body and support hormone production. While carbohydrates are a primary source of energy for the body, the body can also use fat for energy when carbohydrates are limited. To optimize muscle growth, it’s important to engage in resistance training exercises and progressively increase the intensity and volume of your workouts over time. With a balanced approach, it is possible to gain muscle while following a low-carb diet.
How much of carbs should I consume to build muscle mass?
The amount of carbs you should consume to build muscle mass depends on several factors, such as your body weight, fitness goals, and daily activity level. Generally, it is recommended that you consume between 2.3 to 3.6 grams of carbs per pound of body weight, daily. However, this may vary based on your individual needs and preferences.
Carbs are an essential nutrient for building muscle mass, as they provide your body with the energy it needs to perform intense workouts and support muscle growth. They also help replenish glycogen stores in your muscles, which can become depleted during exercise.
It is important to choose healthy, complex carbs such as whole grains, fruits, and vegetables, as opposed to simple carbs like sugary drinks and processed foods. Additionally, timing your carb intake around your workouts can help maximize their benefits.
Overall, it is best to consult with a registered dietitian or certified nutritionist to determine the optimal amount of carbs for your specific fitness goals and needs.
Should I consume carbs before or after a workout to maximize muscle gain?
Consuming carbohydrates before or after a workout can help maximize muscle gain. Carbohydrates are the primary source of fuel for our bodies, and they provide the energy needed for physical activity. Consuming carbohydrates before a workout can help provide the energy needed to power through the workout, while consuming carbohydrates after a workout can help replenish glycogen stores that may have been depleted during exercise.
The timing of carbohydrate consumption is also important. Consuming carbohydrates about 30 minutes to an hour before a workout can help provide the energy needed for the workout. Consuming carbohydrates within 30 minutes to an hour after a workout can help replenish glycogen stores and support muscle recovery.
It is important to note that the amount and type of carbohydrates consumed also play a role in maximizing muscle gain. Complex carbohydrates, such as whole grains, fruits, and vegetables, are recommended over simple carbohydrates, such as sugars and processed foods.
In summary, consuming carbohydrates before or after a workout can help maximize muscle gain. However, it is important to consume the right amount and type of carbohydrates and to time consumption appropriately to see the greatest benefits.
What are the best carb sources for muscle gain?
Carbohydrates are an essential nutrient for building muscle mass, as they provide the body with the energy it needs to fuel intense workouts. When it comes to choosing the best carb sources for muscle gain, there are a few key factors to consider.
Firstly, it's important to choose carbs that are high in quality and nutrient-dense. This means opting for complex carbohydrates like whole grains, sweet potatoes, and vegetables, which offer a range of vitamins, minerals, and fiber in addition to their carb content.
Another important factor is the timing of carb intake. Consuming carbs before and after workouts can help to replenish glycogen stores and support muscle growth. Good pre-workout carb sources include fruit, oatmeal, and whole grain bread, while post-workout options might include a protein shake with a banana or a sweet potato with some lean protein.
Ultimately, the best carb sources for muscle gain will depend on your individual needs and preferences, but by focusing on quality, nutrient-dense options and timing your carb intake strategically, you can give your body the fuel it needs to build lean muscle mass.