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One of the macronutrients and the main energy source for your body is carbohydrates. People who are following weight reduction programmes steer clear of meals high in carbs, but the secret is to eat the proper kinds of carbohydrates rather than altogether eliminating them. Three things make up carbohydrates: sugar, starch, and fibre. Sugar is a simple carbohydrate, whereas fibre and starch are complex carbs. The amount of each of them that makes up a food impacts the quality of its nutrients. Simple and complex carbohydrates both aid in the conversion of sugar or glucose into energy.
Now, given that both types of carbohydrates serve the same purpose, why do dietitians and other health professionals advocate for complex carbohydrates, especially for muscle gain or bodybuilding?
What Does The Nutritionist Say?
Slurrp interviewed Fitness Coach and Nutritionist, Rahul Sachdev who stated the importance of complex carbohydrates for muscle gain and enhancement. He stated, "Carbohydrates are compounds that have carbon, hydrogen, and oxygen. The name carbohydrate means “watered carbon,” or carbon with an attached water molecule. Complex carbohydrates are those that are made up of more than nine sugar molecules."
Rahul Sachdev then emphasised the importance and science behind protein and carbs for muscle building and how these nutrients function, "As we know, proteins are used for the repair and development of muscles, while carbohydrates are the primary source of energy. But when we follow a diet low in carbohydrates, our body starts utilizing protein as the source of energy. Hence, the repair and development work of protein is compromised, and if dietary protein falls short, then the body starts using muscle protein for energy, which will lead to muscle loss. Therefore, carbohydrates are very important in a diet to spare protein for muscle repair and development." he stated.
Rahul Sachdev provided a clear idea about how this essential macronutrient is essential to muscle building along with protein. Therefore, if you are someone who wants to gain and build muscle then the right choice of carbohydrate is a must.
How To Eat Complex Carbohydrates?
Every meal and snack can contain healthy amounts of complex carbs. To get even more energy and fullness, combine them with protein and good fats. These are some simple ways you may use them.
Don't Skip On Potato
A single medium potato (170 grams) provides an impressive 2 grams of fibre, 3 grams of protein, and 18% of your daily potassium need. If you are having potatoes for a meal, make sure you include protein and nonstarchy veggies like broccoli or Brussels sprouts on the remainder of your plate.
Choose Whole Grains
Whole grains, such as brown rice, quinoa, oats, amaranth, barley, soba noodles, and whole-wheat pasta, are complex carbs that provide you with additional vitamins and minerals in addition to fibre. Refined grain products, such as white rice and white pasta, typically lack these nutrients.
Healthy Snacks
You can have easy-to-make snacks that are rich in complex carbs. Nutritious, healthy carbohydrates can be found in sliced bananas or applesauce spread with peanut butter. Or take some beans and think creatively. Snack on high-fibre foods like beans or roasted chickpeas.
