Carbohydrates are sugar molecules. Along with proteins and fats, carbohydrates are one of the three main nutrients present in foods and drinks.
Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the primary source of energy for your body's cells, organs and tissues. Glucose can be used instantly or stored in the liver and muscles for future use.
10 High-Carb Foods to Take Your Training to the Next Level
1. Rice
Rice is the number one food on the list of the best high-carb foods because it contains 76.2 grams of carbohydrates per 100 grams uncooked. Bodybuilders prefer rice, and many meal preppers use it as a staple.
You will also realise the benefits of fibre and many micronutrients based on the variety of rice you include in your diet. For instance, brown rice is rich in fibre and contains folate, calcium, riboflavin (B2), and manganese.
Fantastic for muscle gain goals, white rice can be a smart addition to your muscle-building meal plan, with it also containing iron, manganese and B vitamins (niacin, thiamin and riboflavin)
2. Oats
Beginning your day with oats is an ideal way to kick off your mornings. Oats contain 67 grams of carbohydrates per 100 grams. Overnight oats, muesli, porridge and even pancakes with blended oats are great options.
They are rich in multiple vitamins, antioxidants and minerals, making them a fantastic, easy choice for meal preparation.
3. Pasta
Whether you prefer fusilli or spaghetti, pasta contains 65 grams of carbohydrates per 100 grams uncooked. When opting for brown variations, you also benefit from extra fibre to assist your health and digestion, along with copper, iron, zinc, vitamin B, folic acid and magnesium.
4. Bread
Bread is a staple in many diets. It is easy to pack your bag with for a sandwich on the go, and it is a staple in many of our diets. If muscle gain is your goal, bread is an ideal option, with 49 grams of carbohydrates per 100 grams. Choosing brown and wholewheat variations will bolster your fibre intake, making you feel satiated for longer and benefit your health.
5. Potato
Potatoes are rich in starch and very satiating when boiled. They have 25 grams of carbohydrates per 100 grams and are a great choice when consumed in moderation to attain your weight loss goals due to how filling they are.
Whether you incorporate sweet variations or Maris pipers, both have great nutritional benefits. For instance, Maris piper potatoes are great in vitamin C and potassium, while sweet potatoes contain high amounts of manganese, Vitamin A and Vitamin C.
6. Quinoa
Quinoa is an unnoticed choice of high-carb foods, with 64.2 grams of carbohydrates per 100 grams. It is loaded with magnesium, iron, potassium, folate and fibre. There is also an extra protein boost at 16.5 grams. You can include them in a certain variety of salads.
7. Buckwheat
Buckwheat is a satiating high-carb food. It has 33.5 grams of carbs per 100 grams uncooked, making it a more moderate carb option. It is also rich in fibre, which keeps you full and aids in digestion.
8. Couscous
Couscous has an astonishing amount of carbohydrates, 72 grams per 100 grams, making it a great post-workout carb option. Multiple recipes are available to level up your meal preparation, and it is a worthy addition to your lunch box as it can be enjoyed hot or cold.
9. Bananas
Bananas are a popular choice among athletes and gym goers because they quickly release readily available energy at 23 grams per 100 grams. A study highlights that eating bananas before and after prolonged and intensive exercise is the best strategy for supporting performance.
10. Dried Fruits
Dried fruit can be a great addition to your pre-workout snack routine. At 83 grams per 100 grams, dried fruit is a rich, high-carb food source. When consumed in moderation, dried fruit could supercharge your training goals.
