Carbohydrates a.k.a carbs are one of the three macro nutrients. To achieve a ripped body it is very important to understand macro nutrients. Check this article to learn more about macronutrients Do We Need To Count Macro Nutrients For Every Single Meal?
Carbohydrates are main source of energy for cells, tissues and organs. Brain also gets energy from them. There are two types of carbohydrates known as complex carbohydrates & simple carbohydrates.
The term complex carbohydrate was first used in the U.S. Senate Select Committee on Nutrition and Human Needs publication Dietary Goals for the United States (1977). Complex carbohydrates are the ones that have multiple chains of sugar molecules joined together. They are preferred over simple carbohydrates by several bodybuilding pros like these 10 Bodybuilding Legends Of All Time - 8 Olympia Titles!
The USDA's Dietary Guidelines for Americans 2010 call for moderate- to high-carbohydrate consumption from a balanced diet that includes six one-ounce servings of grain foods each day, at least half from whole grain sources and the rest from enriched.
The most suitable time to eat complex carbohydrates is breakfast time. While try to avoid carbohydrates in dinner. Following is list of 25 foods that are rich in carbohydrates and have higher percentage of complex carbohydrates:
One of the most famous sources of complex carbohydrates. Several pro bodybuilders keep oatmeal as their first choice for complex carbohydrates. It also contains Calcium, Magnesium, Vitamin A, Vitamin B-6 and iron in abundance.
Having 76 grams of carbohydrates in every 100 grams Rye is an excellent source of carbohydrates along with Potassium, Iron, Vitamin B-6 and Magnesium. This cereal grain is a longer and more slender than wheat. Its color is also yellowish brown and sometimes grayish green.
Several fruits are excellent source of complex carbohydrates and also digest very quickly. Bananas are mostly taken as pre and post workout diet.
You can eat all vegetables during off season but while preparing for competition, go for green veggies only. They are a great source of fiber and should be a part of your every meal.
Every 100 grams of sweet potatoes contains 20 gram carbohydrates and 3 grams dietary fiber. They have Vitamin A in abundance along with several other nutrients. They are one of the most famous foods diets of bodybuilding world.
23 grams of carbohydrates is present in every 100 grams of brown rice. They have much more nutrients as compared to white rice. So prefer them over white rice if you have option.
This is famous as substitute of white rice. It digests much faster as compared to white rice. Has very low saturated fat and cholesterol. Contains Riboflavin and Calcium in abundance. A very good source of Thiamin, Vitamin B6, Vitamin A, Niacin, Folate and Iron.
A good source of complex carbohydrates but not better than brown rice. But during off season proves out as a useful source of carbs and calories.
You can eat to replace white rice. It digests much faster than white rice. Some bodybuilders like it and some do not like it.
Every 100 grams of barley contains 73 grams of carbohydrates. Barley is also an excellent source of Vitamin B-6, Magnesium and Iron along with several other nutrients.
A good source of complex carbohydrates. Also contains Vitamin A and Potassium in abundance. They can be consumed in form of several delicious reipes.
Sugar free high fiber cereals provide energy for longer periods of time. There are several varieties available in market. But always go for suger free. Eating them with sugar will not serve the purpose.
They are a cosmopolitan genus of annual or short-lived perennial plants. By containing 65 grams in every 100 grams they become one of the excellent sources of carbohydrates.
Mostly used in salad and soup Farro is a crunchy food that provides carbohydrates in abundance. It is a mixture of types of wheat that are sold, dried and prepared by cooking in water they are slightly crunchy.
A good source of carbohydrates Einkorn has higher percentage of protein than other wheats. Its protein is less toxic to sufferers of celiac disease as compared to other wheat species. But it is not recommended in gluten-free diets.
A good source of carbohydrates. It is a tetraploid wheat species. It contains 30 grams carbohydrates in every 100 grams.
Widely regarded as the birds food it is a very important food for humans too having several benefits. It contains 73 grams of carbohydrates in its every 100 grams.
An excellent source of slow digesting carbs. Ezekiel bread is famous as it is not processed.
It contains 72 grams of carbohydrates in its every 100 grams. It is a crop species that resulted from a plant breeder's cross between wheat (Triticum) and rye (Secale).
A good source of carbohydrates but unsuitable for people with gluten-related disorders, such as celiac disease,non-celiac gluten sensitivity and wheat allergy sufferers.
It has 72 grams carbohydrates in every 100 grams. It also provides several nutrients. Its nutrient composition is closer to raw oats.
Its every 100 grams contains 64 grams carbohydrates and 7 grams dietary fiber. It also contains Iron, Vitamin B-6, Magnesium and Calcium. It is not a member of true grass family so it is not a true cereal.
A famous source of complex carbohydrates they contain 14 grams carbohydrates and 5 grams dietary fiber in every 100 grams. They are also rich in Vitamin A, Vitamin C, Vitamin B-6, Magnesium & Iron. They also contain Calcium.
A food commonly liked by children and adults. It contains 74 grams of carbohydrates in its every 100 grams. Also a good source of Vitamin B-6, Iron and Magnesium.
Who can leave delicious Italian pasta? It is a must item for entertaining friends and family get-togethers. And the good news is that it is also a good source of carbohydrates.
Never make any change in your diet plan without consulting a doctor, if you want to reach at level of these 15 Trendsetters of Bodybuilding World
Have a nice day.
Cheers!
Carbohydrates are main source of energy for cells, tissues and organs. Brain also gets energy from them. There are two types of carbohydrates known as complex carbohydrates & simple carbohydrates.
The term complex carbohydrate was first used in the U.S. Senate Select Committee on Nutrition and Human Needs publication Dietary Goals for the United States (1977). Complex carbohydrates are the ones that have multiple chains of sugar molecules joined together. They are preferred over simple carbohydrates by several bodybuilding pros like these 10 Bodybuilding Legends Of All Time - 8 Olympia Titles!
The USDA's Dietary Guidelines for Americans 2010 call for moderate- to high-carbohydrate consumption from a balanced diet that includes six one-ounce servings of grain foods each day, at least half from whole grain sources and the rest from enriched.
The most suitable time to eat complex carbohydrates is breakfast time. While try to avoid carbohydrates in dinner. Following is list of 25 foods that are rich in carbohydrates and have higher percentage of complex carbohydrates:
1- Oatmeal
One of the most famous sources of complex carbohydrates. Several pro bodybuilders keep oatmeal as their first choice for complex carbohydrates. It also contains Calcium, Magnesium, Vitamin A, Vitamin B-6 and iron in abundance.
2- Rye
Having 76 grams of carbohydrates in every 100 grams Rye is an excellent source of carbohydrates along with Potassium, Iron, Vitamin B-6 and Magnesium. This cereal grain is a longer and more slender than wheat. Its color is also yellowish brown and sometimes grayish green.
3- Fruits
Several fruits are excellent source of complex carbohydrates and also digest very quickly. Bananas are mostly taken as pre and post workout diet.
4- Vegetables
You can eat all vegetables during off season but while preparing for competition, go for green veggies only. They are a great source of fiber and should be a part of your every meal.
5- Sweet Potatoes/Yams
Every 100 grams of sweet potatoes contains 20 gram carbohydrates and 3 grams dietary fiber. They have Vitamin A in abundance along with several other nutrients. They are one of the most famous foods diets of bodybuilding world.
6- Brown Rice
23 grams of carbohydrates is present in every 100 grams of brown rice. They have much more nutrients as compared to white rice. So prefer them over white rice if you have option.
7- Cream of Wheat
This is famous as substitute of white rice. It digests much faster as compared to white rice. Has very low saturated fat and cholesterol. Contains Riboflavin and Calcium in abundance. A very good source of Thiamin, Vitamin B6, Vitamin A, Niacin, Folate and Iron.
8- White Rice
A good source of complex carbohydrates but not better than brown rice. But during off season proves out as a useful source of carbs and calories.
9- Cream of Rice
You can eat to replace white rice. It digests much faster than white rice. Some bodybuilders like it and some do not like it.
10- Barley
Every 100 grams of barley contains 73 grams of carbohydrates. Barley is also an excellent source of Vitamin B-6, Magnesium and Iron along with several other nutrients.
11- Pumpkins
A good source of complex carbohydrates. Also contains Vitamin A and Potassium in abundance. They can be consumed in form of several delicious reipes.
12- High Fiber Cereal
Sugar free high fiber cereals provide energy for longer periods of time. There are several varieties available in market. But always go for suger free. Eating them with sugar will not serve the purpose.
13- Amaranth
They are a cosmopolitan genus of annual or short-lived perennial plants. By containing 65 grams in every 100 grams they become one of the excellent sources of carbohydrates.
14- Farro
Mostly used in salad and soup Farro is a crunchy food that provides carbohydrates in abundance. It is a mixture of types of wheat that are sold, dried and prepared by cooking in water they are slightly crunchy.
15- Einkorn
A good source of carbohydrates Einkorn has higher percentage of protein than other wheats. Its protein is less toxic to sufferers of celiac disease as compared to other wheat species. But it is not recommended in gluten-free diets.
16-Kamut
A good source of carbohydrates. It is a tetraploid wheat species. It contains 30 grams carbohydrates in every 100 grams.
17-Millet
Widely regarded as the birds food it is a very important food for humans too having several benefits. It contains 73 grams of carbohydrates in its every 100 grams.
18- Whole Wheat Bread
An excellent source of slow digesting carbs. Ezekiel bread is famous as it is not processed.
19-Triticale
It contains 72 grams of carbohydrates in its every 100 grams. It is a crop species that resulted from a plant breeder's cross between wheat (Triticum) and rye (Secale).
20-Spelt
A good source of carbohydrates but unsuitable for people with gluten-related disorders, such as celiac disease,non-celiac gluten sensitivity and wheat allergy sufferers.
21-Sorghum
It has 72 grams carbohydrates in every 100 grams. It also provides several nutrients. Its nutrient composition is closer to raw oats.
22-Quinoa
Its every 100 grams contains 64 grams carbohydrates and 7 grams dietary fiber. It also contains Iron, Vitamin B-6, Magnesium and Calcium. It is not a member of true grass family so it is not a true cereal.
23- Peas
A famous source of complex carbohydrates they contain 14 grams carbohydrates and 5 grams dietary fiber in every 100 grams. They are also rich in Vitamin A, Vitamin C, Vitamin B-6, Magnesium & Iron. They also contain Calcium.
24- Corn
A food commonly liked by children and adults. It contains 74 grams of carbohydrates in its every 100 grams. Also a good source of Vitamin B-6, Iron and Magnesium.
25- Pasta
Who can leave delicious Italian pasta? It is a must item for entertaining friends and family get-togethers. And the good news is that it is also a good source of carbohydrates.
Have a nice day.
Cheers!
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