Yams, however, have a higher vitamin C content than sweet potatoes but not nearly as much vitamin A. Oats are an amazing source of complex carbohydrates and protein that can help build more muscle and optimize body composition.
Oats are classified as a soluble fiber, which can help suppress appetite and slow digestion. Several studies have shown that oats can also protect against heart disease, reduce chronic inflammation, improve gut flora, help with inflammatory bowel disease, and provide sustained energy.
Swolverine's Clean Carbs is different from other carbohydrate supplements. Other products use maltodextrin, dextrose, and simple carbohydrates that spike blood sugar, creating more body fat and giving you an energy crash. Research indicates that your body burns rapidly through glycogen stores during high-intensity functional training, resistance training, and endurance workouts.
Replacing glycogen after strenuous exercise is vital for optimal performance and faster recovery. Brown rice is another great clean carb for mass building and weight management. Whether you're shredding down or looking to increase size, brown rice is a great source of complex carbohydrates and will sustain a low insulin release for longer-lasting energy.
Although similar, white rice is stripped of most of its nutrients and will trigger a blood sugar spike, as opposed to stable glucose levels. Quinoa is one of the only plant-based carbs that is considered a complete protein. With all the essential amino acids present, in addition to micronutrients such as manganese, magnesium, and iron, quinoa is a great clean carb source for athletes.
View all articles by this author. Whey protein remains number one, because of its high quality, but milk-based proteins are making a comeback, largely because of their longer lasting effects in the body: whey is typically touted as a fast digesting protein, milk as a slow digesting protein. People always judge a protein powder by the number of advertised grams per serving: "This one only has 17 grams, it's not as good as this one that has 50 grams! Wrong, wrong, wrong. Protein contains four calories per gram, that's how it's measured, meaning that it doesn't matter what the label says, they are using different scoop sizes, and number of scoops per serving to get that advertised amount.
Since protein is four calories per gram, and scoop sizes are measured in grams, if you used a standard scoop size and quantity, you would get the same amount of protein, regardless of the brand name excepting minor variances for fat and carb content. Test this out yourself, the next time you're at the vitamin store, compare protein labels. Note the protein, carb and fat per serving. Now note the scoop size and how many scoops equal one serving. You will see that any label with a high advertised protein content is using a large scoop and probably two scoops a serving.
A smaller scoop and serving amount corresponds to a protein with a lower advertised amount. Now let's get back to my main topic regarding protein. The timing of protein is the key to maintaining a positive nitrogen balance and staying in an anabolic state.
You should take in protein every hours; your protein intake should be evenly divided up throughout the day over the course of meals. This can be three main meals and high protein snacks or shakes. Other than that, there are some critical times to take in protein—first thing in the morning, with some simple carbohydrates because you have not eaten since the evening before and your body is in a catabolic state.
You should also be sure to take in a protein shake with fast carbohydrates—like fruit—about 1 hour before you train and you should take in a similar shake after you train—this should be, by the way, grams of protein and about the same in carbohydrates. Finally, you should have a small protein shake or meal before bed, because during the night you typically fall into a catabolic state.
Carbohydrates have gotten quite a bad rap lately with all this low carb stuff out there. Are they responsible for fat gain? Should bodybuilders avoid them? The answer is no to both.
Carbohydrates are currently viewed as the main culprit for gaining body fat. Ignored is the fact that carbohydrates are the preferred fuel source for your bodies—and brain's —energy needs.
It's carb energy that fuels your workouts. There are two key components to carbohydrates that people need to understand: there are two types of carbohydrates, sugary or simple carbohydrates and complex, slower burning carbohydrates. The other thing people need to understand about carbohydrates is that too many calories, of any type, can lead to fat gain.
With carbohydrates, people eat too many sugary carb foods, which also contain fat. And while it's true that you need carbohydrates for energy, you only need so much. If you overload your energy needs and are not active enough to burn the excess calories, they will be stored as fat.
Most people are not that active and they also eat too many calories of all types, this is why obesity is the problem it is today. If you're what's known as a mesomorph and are naturally muscular, multiply your body weight in pounds by Ectomorphs, who are naturally skinny and have a hard time gaining muscle should multiply by 16 to 17 and endomorphs, who naturally carry excess fat should multiply by 13 to This is the number of calories you should eat each day.
Your protein intake should be between 1. The rest of your calories should come from carbs. Low-carb diets can be very effective for losing fat quickly in a short space of time, claims Norton, but they lead to muscle loss, as carbs help to preserve muscle.
Very low-carb, or ketogenic, diets are not optimal for building muscle either, writes sports nutritionist Lyle McDonald in "The Ketogenic Diet. The actual amount of carbohydrate one should eat each day varies greatly depending on the individual. As a general guideline, if you're naturally leaner or looking to bulk up, you should eat more carbs than someone who naturally carries more fat or is trying to get lean.
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