The Best Bodybuilding Carbs Sources For Muscle Growth

The Best Bodybuilding Carbs Sources For Muscle Growth

What’s going on, guys. Sean Nalewanyj here
and in this video today I want to simplify the issue of proper carbohydrate selection
for your muscle building or you fat loss diet. I get a lot of questions all the time, where
people asked me what the best bodybuilding carb sources are? Whether they should eat potatoes versus rice? Or if eating pasta is okay. Or, if it’s okay to eat some chocolate as
part of their diet. Ultimately, this is actually very straight
forward. So I’m just going to break it down into
simple step-by-step terms here. So first off, all carbohydrates no matter
where they come from are ultimately broken down into the simplest form of glucose. And that glucose is use to provide energy
for your muscles and your brain. So whether you eat a bowl of rice or an apple,
or you drink a chocolate milkshake it all ends up as basic glucose once your body has
processed it. So in that sense, a carb is a carb because
the end product that your body is actually uses is the same regardless of which specific
food it comes from. Now, some people will hear that and think,
‘Well, since a carb is a carb, can I just get my protein and fat needs for the day and
then fill up my carbohydrate macros with nothing but cookies and ice cream and cake’. And the reason why that’s not going to be
ideal for your bodybuilding results or for your health is because, although all carbohydrate
are ultimately broken down into the same end product the different foods, their package
up in are not the same in terms of their overall nutritional value and fiber content. So a carb is a carb, but a carb containing
food is not a carb containing food. For example, if you ate fifty grams of carbohydrate
in a form of sweet potato you’d also be getting vitamin A, vitamin C, some B vitamins,
some potassium, some fiber and other nutrients as well. Whereas if you ate fifty grams of carbohydrates
in the form of gummy bears, you’d still be getting the actual carbs but you’d be
getting next to nothing in terms of additional micronutrients and fiber. And for that reason even though glucose is
glucose, you’d still want to base the bulk of your carbohydrate intake around what would
generally be considered as clean wholefoods. Because that’s going to make sure that you’re
meeting your nutritional needs and your fiber needs for the day, which is going to optimize
your body composition and your training performance. The other issue that gets brought up is the
question of absorption speed. So some people will say that you should be
sticking to low glycemic carbs as opposed to high glycemic carbs, or complex carbs as
opposed to simple carbs. But for people who are otherwise healthy and
who are following a regular training program, this really isn’t something that you need
to worry about. The main reason for this is because the glycemic
rankings of different carbohydrates, which is how fast they raised blood sugar levels,
those rankings are based on consuming each carbs source alone and in a fasted state. And it’s pretty rare, if ever, that you’ll
be eating pure carbs alone in a fasted state, and when you already have food in your stomach
or you combine it with protein and fat, the absorption speed of your carbs will go down
significantly. So in terms of choosing the best bodybuilding
carbs, the practical steps are really simple. The first step is to get around 80-90% of
your total daily carb intake from minimally processed higher fiber sources. These foods are going to give you the fiber,
vitamins, minerals and the vital nutrients that you need for optimal health, muscle growth,
fat loss and overall training performance. There are an endless number of different options
to choose from and I list a few recommendations on the screen for you. The second guideline is that, of that 80-90%,
try to get in at least two servings of vegetables and one to two servings fruit per day. If you want to eat more that’s obviously
fine. But I wouldn’t suggest neglecting your vegetables
and fruits because they are, especially micronutrient dense and they’re really helps to make sure
that you’re fully meeting your nutritional needs for the day. You can ultimately select any fruits or veggies
of your choice here. And I would just base it on personal preference. And ideally trying to rotate some different
sources in over the days and weeks, just so you’re getting some good nutritional variety
and aren’t eating the exact same things every time. And then the last step, as long as you’re
getting that 80-90% bulk of your carbohydrate intake from those nutritious higher fiber
sources then you can indulge a bit and fill the remainder with whatever carbs you prefer. So if you want to have some cookies or some
chocolate or some ice cream, whatever it is, that’s fine. But just make sure that it fits into your
overall totals for the day without going overboard. Like I’d mentioned before, the issue of
fast acting carbs versus slow acting carbs really isn’t something that you need to
worry about. Since your fiber and your micronutrient needs
will already be met by this point, these so called cheat foods aren’t going to negatively
affect you. Since, in terms of actual carbs it’s all
going to be glucose in the end anyway. So that’s really all there is to it, guys. No need to overcomplicate it. Just get 80-90% of your carb intake form minimally
process wholefoods, get in at least two servings of vegetables and one to two servings of fruit
per day. And then if you want, fill in the remaining
amount with whatever carb sources you prefer as long as they’re being tracked as part
of your overall diet. This type of approach will make sure that
your nutritional needs are being met, in terms of fiber, vitamins, minerals and vital nutrients
while at the same time giving you some flexibility to enjoy your favorite carb sources on a consistent
basis without hurting your results. So thanks for watching, guys. If you appreciate this science based, no BS
information when it comes to training and nutrition, and you want to get all the tools
you need to maximize your muscle building and your fat burning results then you can
grab my Body Transformation Blueprint by clicking here or by heading over to
using the link in the description box. You can follow me on social media here if
you aren’t already. The official website is and
don’t forget to like, comment and subscribe if you did find the information helpful. Thanks for watching, guys. And I’ll see you in the next video.

100 Replies to “The Best Bodybuilding Carbs Sources For Muscle Growth”

  1. Hey my Uncle said that pasta and potatoes are the only carbs that would make me gain muscle most effectively, but I don't eat those food, however I do eat oats, sweet potatoes, beans, lentils, chickpeas, brown rice and white rice. Can anyone explain anything about that?

  2. you should choose your carbss carefully because there are carbs that take less time to get into your blood and others will go straight into your blood
    excellent video keep going

  3. I was taught all this stuff in first year school maybe we were the only ones taught this or maybe all the fat unhealthy kids were daydreaming about cake at the time

  4. good stuff man! I eat a box of pasta with olive oil and parm everyday, then fruits, bananas etc…throw in a cliff bar, and some yogurt. It's all about being conscience about what you're putting in your bod! no?

  5. Not with refined sugar and fruits, a carb is not a carb, it contains fructose which is mainly digested by the liver and can easily be stored as fat compared to glucose. Fruit has fiber so it cancels out. Stay away from refined sugars.

  6. I just wanting say I love you no homo.just saying you have helped me so much you have no idea I feel like a owe you money for all your advice.your great person I wish you the best in life.

  7. thanks man, i was really damn worried about the glycemic and shet even tho i eat healthy as fuk
    and buckwheat also a great source of carbs

  8. A lot of people don't seem to get this but building muscle is an extremely energy intensive process i.e. it takes a lot of calories to build every gram of muscle and a lot to maintain it. You absolutely need to eat a lot of carbs to readily supply this energy. Fats and proteins go through a long process to be converted to glucose and the yield is low so…good luck building muscle on a low carb diet. This is perhaps the most important reason you lose muscle if you don't eat enough. Your body simply doesn't have the energy to maintain it. Extracting energy out of the muscle is only a by-product of starvation NOT a cause of it.

  9. I come to this guy when I need real answers. I believe he’s right. Or at least he makes me feel like this is the best way to do things

  10. woahh… quality content.. if anyone's reading this.. checkout my video on carbs and how it effects your fitness goals..

  11. Sean thanks.

    But the oldest question pops up again…what about bloodsugar.

    My A1c now 5.5 so i need to limit carbs….all the experts say..

    Yes? No?

    Should I mix my carbs with fat perhaps?
    Exercise even more?
    What do you do to ensure your A1c stays below, say 5.5? You are still young but things change at 50…

  12. I eat 1 banana a protein shake, pasta and tuna and 2 egges after my workout of cours not all at the same time, is this good for bulking up , please respond? ??

  13. thanks bro. I am 420 pounds and have been lifting for 2 years. I lifted hardcore and ate what I wanted anytime. Recently, I have began to cut all fat from my diet and invest in nuts, salads, lemon juice, milk, rice, or low fat beef jerky. In 4 days people say I appear to have lost 20 to 40 pounds

  14. Hey guys, just an FYI that I've started posting a ton more on Instagram, so if you liked the video and want more daily no B.S, science-based tips from me, make sure to follow here:


  15. All carbs = sugar, sugar is poison ! Eat whole foods and a calorie surplus and you will get mad gains, period !!!!! ! Remember there are NO essential carbs

  16. I own an Italian restaurant and pronounce it Pawsta lol. I actually have never heard it said like you did. Great video btw dude 🙂

  17. Not exactly "a carb is a carb" because not all carbohydrate is all converted in glucose.

    Sacarose (simple sugar) is the combination of two carb molecules: glucose and frutose. Your body can't convert frutose directly in glycogen as does with glucose. So, sacarose in general is the worse source choice for sugar.

    So sweet drinks, ice cream, regular cookies, are no good also.

  18. in my humble experience knowing the difference between high and low glycemic carbs and when to eat them is the difference between being a fat POS and someone that looks like they take training and diet seriously. this one thing is probably the most important factor in having an appealing physique.

  19. It does matter, though. There's enough sugar in one Coke to shut down one's immune system for the whole day. I gave up Cokes and improved my diet. Used to have colds and flu constantly. Haven't been sick, not even a headache, in years now.

  20. What kinda rice?? Wheat is completely & totally genetically modified. It causes inflammation & some people are gluten intolerant, probably due more or less to the genetic modification of the wheat as with genetics. Corn & soybeans are also totally genetically modified foods. I would stay away from these products to be on the safe side.

  21. Great vid. But high Glycemic Index simple carbs have their place. After a 5 mile hike, gummy bears would be a much better option than something like sweet potatoes (complex/slow digesting). Gummy bears would provide immediate Glucose. Input?

  22. Many people say they struggle to eat 0.8g of protein per lb of Bodyweight, but I could easily eat 2g per lb if I wanted to. My problem is I end up eating too much fat when I try to stay under like 90g/day and I’m 50-100g short on carbs and usually don’t feel fully energized during my workouts

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