Die besten Kohlenhydrate für den Muskelaufbau

Carbohydrates have had a bad reputation for years. Among other things, they are said to cause weight gain and inflammation, as well as negatively affect the immune system. The finger has always been pointed at carbs as the most unhealthy nutrients for strength athletes. Fortunately, the sports world is starting to rethink. People have come to their senses and are noting the tremendous benefits of many types of carbohydrates in addition to the bad effects of certain types.

Fruit is healthy - if you do it right

Athletes see the world a little differently. In general, fruits are considered healthy. In principle, this is true because fruit contains minerals, vitamins and valuable fiber. For an improvement in athletic performance as well as for successful fat loss and muscle building, care should be taken to consume fruit in moderation. The fructose contained in fruit is hardly, if at all, used by the body for energy production. Instead, fructose is converted and ultimately ends up as fat in the hips and thighs. Some fruits do not contain the right carbohydrates and can not efficiently supply you as a strength athlete with the necessary fuels for your goals.
Fortunately, there are exceptions. If you don't want to miss out on the healthy benefits of fruit and want to consume effective ingredients for building your muscles and burning fat, you can eat berry fruits, for example. The substances they contain make them a power food for health and muscle building. This also applies to strawberries, which by definition belong to the legumes.

Strength for strong people

It's time to benefit from good old starch. These carbohydrates consist of long-chain glucose molecules extracted from plants. Raw, they are difficult for the body to process. When you cook these vegetables, the heat applied transforms the long chains into pure, easily digestible glucose, which you need as an energy source - for muscle building, among other things - at the cellular level. What foods contain starch? There are quite a few. Here is a small list of the best known and most valuable vegetables of this genus:
- Corn
- Wheat
- Rye
- Potatoes
- Carrots
- White rice
- Chestnuts
- Paprika
- Zucchini
- Pumpkin
- Cauliflower
- Sweet potatoes (!)

Who stems iron, needs iron in the food

It is up to you which foods you want to include in your diet in order to be able to take the necessary amount of starchy carbohydrates for muscle building. You should always make sure to add enough iron. For example, the fiber in potato peels can slow down digestion. For most people, the absorption rate is not a problem. If you're looking for quick bursts of energy, you'll need to keep an eye on it. Be sure to constantly replenish your glucose stores. Muscle glycogen needs to be replenished by glucose from food. Otherwise, you won't be able to reduce fat and build muscle as planned.

Liquid and solid foods for energy supply

You know the meaning of protein shakes. In addition, you can prepare other creamy meals with which you can provide valuable carbohydrates for your glucose storage. Here are two examples of delicious snacks:
- Mash potatoes in a blender and add a little low-fat coconut milk
- Mix mottled bananas with dark chocolate and a little low-fat coconut milk
Adding a pinch of salt will allow your stomach to empty faster, as well as allow your small intestine to absorb nutrients better.
If you prefer solid foods, you can go the traditional route and supplement your diet with commercially available supplements. In this case, it is best to resort to foods or supplements with high levels of modified starch. Vitargo, maltodextrin, waxy cornstarch, dextrose, etc. are not only affordable, but you can mix them directly into your protein powder. This gives you shakes that contain high-quality proteins and valuable carbohydrates for muscle building.

Conclusion

There is no silver bullet. Look for foods that contain high-quality carbohydrates. Especially potatoes, pumpkin, sweet potatoes, certain types of rice and quinoa are valuable sources of glucose. They will give you what you need for your workouts. To optimize your nutrition around the units for muscle building, you should take liquid foods such as starch-enriched protein shakes after exercise ("post workout") .

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