Best Carb Foods For Muscle Growth! | Maximize Your Gains Without The Fat!


Now we know good carbs are important for muscle growth for different reasons They give you energy for your workouts and because carbs combine with proteins stimulate muscle growth more than protein alone But can you eat just any carbs the answer is some carbohydrates are considered better options because they give you a steady flow of energy for your workouts and Help you grow and stay lean at the same time and we’re going to talk about those carbs in this video but before we talk about the actual foods You need to know how all this works The short version is that carbohydrates can be made of simple small molecules that your body can break down very easy And these are called simple carbs or they can be made of long Complicated molecules that take longer to digest and these are called Complex carbs simple carbs are not the best option because your body breaks them down very fast Sending a rush of glucose to your bloodstream and glucose is the simplest form of sugar This rush causes your body to release a lot of insulin or what we like to call an insulin spike to control all this glucose floating around in your blood Now here’s the problem When insulin spikes your body stops burning fat and all the extra glucose is stored as body fat or fluff in Simple terms this effect that the food has on your insulin levels is measured by the glycemic index or GI You need to understand this term because it’s one of the ways we decide if a carbohydrate is good or not GI numbers go up to 100 and lower numbers are better because they mean less of an insulin spike Complex carbs are the best choice because they are broken down slowly by your body Creating a more constant flow of energy for your lift and they make the insulin go up slowly Instead of a rush helping you grow muscle instead of fat lots of science here But you need to understand this stuff now that you hopefully got the basics though Here is my list of the best Carb foods that help you work out how to feed your muscles and grow lean number one beans Those of you who’ve known me for a while. You know that I love my black beans Erica My wife is from Brazil and she introduced me to them and I have been hooked ever since Beans are a great source of complex carb with a low glycemic index of 30 and they also have some extra Yeah benefits They have a good amount of fiber about 15 grams of protein in one cup and they also have minerals like calcium for example My main suggestion here is that you buy the beans and bags and not in cans it Is okay to eat in cans as long as you don’t eat a bunch of cans in a week But the problem is with cans that they’re lining contains a chemical called BPA that is believed to cause health issues like cancer and low sperm count not good Your best bet is to buy the bags and cook a batch while you’re prepping your food for the week And I personally like eating my black beans with rice and chicken. Number two lentils lentils are just awesome guys Not only because they have good carbs but they also have about 18 grams of protein in one cup, which is more than beans They actually have more fiber than beans too. So if you’re not eating lentils, you should really add it to your mix They are cheap and you can eat them with chicken as a side for fish or even using salads and if you don’t eat meat Lentil should definitely be a part of your meal plan Number three is sweet potatoes now sweet potatoes are staple in most bodybuilders diets mine included They are good carbs and a great source of vitamins and fiber but here is something I recently learned How you cook your sweet potatoes makes all the difference That’s because cooking changes how the carb molecules are arranged changing how fast your body can break them down Boiled sweet potatoes have a much lower glycemic index than baked potatoes The boil glycemic index is around 45 while the baked is around the whopping 94 Which is not good This means that you should boil your sweet potatoes or you’re not really helping yourself because you’re thinking you’re eating complex carbs But in reality the sweet potatoes are acting more like a simple carbs number four is brown rice This is the most nutritious type of rice because it goes through very little Processing this type of rice has the lowest glycemic index and the most amount of fiber vitamins And minerals the second best choice is wild rice white rice is at the bottom of the list because it’s more processed with the highest glycemic index white rice also has most of the nutritious components removed So it has more calories per serving less vitamins and less fiber Yellow rice in rice pilaf should also be at the bottom of the list because of all the processing they go through as well Next up is whole grain bread whole grain bread is a great option as a source of carbohydrates and it has a decent glycemic index about 69 But not all breads are made equal don’t fall for the gimmicks that companies use to make their bread seem healthy some say multigrain are made with 8 grains or 246 different types of grain 100% natural or many other lines to make you think the bread is healthy now I don’t care about any of these claims. You need to read the label and make sure the bread is made with 100% whole grain This is because there is something very important you need to know 100% whole grain bread is different than whole wheat bread whole grain bread is healthy It has a low glycemic index while whole wheat bread has the same high or bad glycemic index of good old white bread This is because bread made with whole grains is made with the entire grain including a very nutritious part Which is the germ or the center part whole wheat bread is processed more and they removed the germ now I know this can be confusing but you need to buy bread made of whole wheat flour from 100% whole grain The key to remember is a low percentage of whole grains means a higher glycemic index Also always pay attention to the first ingredient on the label of the bread according to regulations companies have to list the ingredient used in the highest amount first so that tells a lot the front label of the bread should say 100% whole grain in the back where the nutrition information is the first item on The ingredient list should be whole wheat flour There should be no other type of flour listed also They use different flour names to impress you like enriched wheat flour for example Don’t buy that that’s just plain old flour with added crap now a great bread option is Ezekiel bread It doesn’t get much better than that. Unless you make the bread yourself here are good examples of bread labels This first one is Ezekiel bread and you can see it says 100% whole grain bread Here is another one clearly saying 100% whole grain Now check out this label. It clearly says water is the most used ingredient and the second is whole grain whole wheat flour Now, let’s see a bad example. Look towards the bottom at the ingredients section The first one says unbleached enriched wheat flour, which is bad Also notice it says whole wheat flour, but towards the bottom Which means it’s not the main flour used Number 6 whole grain pasta the same things we talked about for bread are true for pasta Make sure you’re buying 100% whole grain pasta and also check the labels like I mentioned earlier One thing to know is that brown rice and oat flowers are always whole-grain. So these are good choices Now here are some examples of what to look for on pasta packaging again. Look at the labels clearly saying 100% whole grain Number seven is oatmeal This is another staple food found in almost every meal plan oatmeal is an awesome source of complex carbs And it comes with some protein and fiber as well I add it to my protein pancakes in the morning and is an excellent option as a pre-workout meal I also mix it with a scoop of syntha-6 isolate for some extra protein My only warning here is that you should stay away from the pre-made packets with different flavors Like maple and brown sugar or apples and cinnamon. Those are loaded with sugar the last Carb source We’re going to talk about is quinoa and people think that quinoa is a grain like rice, but it’s actually a seed in General it is a better option than even brown rice It has a low glycemic index and is also packed with vitamins and minerals Quinoa is also gluten free and when compared to brown rice serving per serving, it has more fiber and more protein Quinoa has 8 grams of protein per serving versus brown rice with 5 grams. The taste of quinoa can be a bit bitter So it is an acquired taste but is a great option as a carb source I like to cook it just like rice Or use it cold in salads because all the other ingredients help mask the bitterness a little bit I hope you guys enjoyed this video and if you learned a thing or two Be sure to hit that like button and subscribe for more great content I would also love it If you guys would write down any other suggestions you might have for Nutrition type videos so we can help educate you more on great nutrition topics Now for those of you who are looking for new high-protein food sources, check out True Gains This is my high protein food line with great choices like oatmeal pasta granola protein bars and chips all high protein low carbs and packed with fiber the link is in the info section below. I hope you guys have a great week and as always More good stuff coming soon. See ya

100 thoughts on “Best Carb Foods For Muscle Growth! | Maximize Your Gains Without The Fat!

  1. Hi Scott, the bread I eat is called “Wholemeal”, is this the same as whole grain? Btw it’s made by a brand called Braces

  2. Basically in short…

    Complex Carbs is best to keep your metabolism fast for building muscle and losing fat;

    Black Beans (bag/not can), Lentils, Brown Rice, 100% Whole Grain, Oatmeal, and Quinoa.

  3. "muchas gracias" From Ecuador lol
    All this information should make losing fat easy. Honestly thanks. One question though.. Start the day high in carbs end low in carbs? I used to do IMFasting in the morning but am considering to do it in the evenings. With lowest carb count at dinner. Would this help at all?

  4. I make my own bread, and yes whole grain whole wheat flour is used. I also like good ole potatoes, which I recently learned that when they are refrigerated after cooking, many of the starches convert to a prebiotic fiber

  5. I'm just annoyed & happy at the same time how I naturally tend to eat low carbs…which is good but when I'm trying to get big sucks cuz i struggle on filling the increase in carbs in my diet😭.
    I'm like carbs are what are making Americans fat af yet im here strugglin to eat them😅😭

  6. Instead of quinoa i also recommend millet cost much less and taste good.

  7. 1. Beans (especially black ones).
    2. Lentils – better than beans.
    3. Sweet potatoes – better when boiled.
    4. Brown rice.
    5. Whole grain bread
    6. Whole grain pasta.
    7. Oatmeal.
    8. Quinoa – even better than brown rice.

  8. So it’s ok to eat complex carbs after a workout? Thought u needed that big insulin spike after gym, like eating simple carbs?

  9. Scott all I can say is you are a brave man to be on You Tube with more people dissecting your accent instead of noting your excellent advice . Sheesh! (And continue to be yourself : awesome )

  10. Why has no one mention Christopher Walkers at Anabolic men and his research? Why? People in fitness and health are used to always refer to some ne study or comment on som Youtubes claims about something but no one has mentioned Christopher Walker…????!

  11. Can you please explain the process in which a person gains fat? If you eat, for instance, a donut which will cause an insulin spike, would your body store fat immediately after, or would you have to spike your insulin multiple times a day to accumulate fat?

  12. Glicemic Index is useless and that's is fact. Just compare index for pizza and rice. That's mean pizza is healthier than rice?? When you add fat to any food then glicemic index changes.

  13. also worth noting that wholegrain bread is also 5g of protein per slice. I like peanut butter sandwiches using such as a good snack (although ive given bread a miss lately as bloating) as 30g of complex carb and 20g protein which a nice side of good fats

  14. I've watched this several times (like a lot of Scott's videos) – I'm gluten free (I'm coeliac), so can't eat whole grain bread or pasta, and REALLY dislike lentils & sweet potato, so I'm almost limited to rice & beans ☹️

  15. The highest wholegrain bread I can find is only 30% percent. There is one other that says "wholegrain wholemeal" at 50% . Should I keep looking?

  16. Carbs are absolutely not essential. You can fuel your body with fat through ketosis. In some ways, running off ketones is better, especially for endurance athletes. We have all been taught the importance of carbs in our diets, but some smart people eventually asked why the Inuit could live healthy lives eating almost entirely animal fats and proteins, with levels of fat generally considered "unhealthy." High levels of body fat are probably not good for anyone, and you can become obese on any diet regardless of macro proportions. There is a lot of debate surrounding ketogenic diets and the presumed need for high carb intakes, but we know you don't actually "need" a high carb diet, even for weightlifting. The debate centers around what is better for us in the long term. People should really try to be open to new ideas and accept that the things we have been taught and accepted as true may not be.

  17. I use “quick oats” which are still 100% whole grain rolled oats. Is that ok vs using the oats you have to cook? Thanks

  18. If Bill Burr had a psychological breakdown like Edward Norton in fight club, his Boston Tyler Durdan would be Scott Herman lol

  19. the best part is most whole grain loafs is just 52% whole grain. cant legally say its whole unless its above 50% (bread technician)

  20. Maple and brown sugar oatmeal packets were all I use to eat, thinking i was eating a healthy breakfast LOL that was until I really dug deep into nutrition and realized I need to cook my own oatmeal hah

  21. Haha the anti nutrient in all these plant foods, the only reason for plant foods is for caloric needs. Your talking about complex vs simple. But it really comes down to be able to digestion. Brown rice has fiber but fiber is indigestible n is not needed for bowel movements. So extra inflammatory brown rice vs white jasmine more bioavailable n less in oxalates. You cant win!

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