The Best Bodybuilding Carbs Sources For Muscle Growth
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- Опубліковано 19 чер 2024
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Video Summary:
The Best Bodybuilding Carbs For Muscle Growth
www.SeanNal.com/articles/nutri...
What are the best sources of carbohydrates for muscle growth and fat loss?
Most people way over-complicate the issue of bodybuilding carbohydrate selection, when in reality it's very simple and straightforward.
When it all comes down to it, all carbohydrate sources are ultimately broken down into the simplest form of glucose which is then used to provide fuel for your muscles and brain.
In this respect, it is true that "a carb is a carb" since the end product is always the same.
However, this doesn't mean that you can just stuff yourself with cookies, cake and donuts all day long and expect to optimize your muscle building/fat loss results and overall health.
This is because although the carbohydrates themselves always end up as glucose, the different foods they're "packaged up" in are not equal in terms of nutritional value.
Certain sources are going to be higher in fiber and will be more micronutrient dense, whereas others may offer next to nothing of additional nutrition.
For that reason, the "best bodybuilding carbs" are still going to be what are generally considered as "clean whole foods", as these foods will provide you with the vitamins, minerals, phytonutrients and fiber needed to maximize your health and body composition.
Some examples include things like fruits, vegetables, oats, potatoes, yams, rice, whole grains, quinoa, legumes, pasta, pita and low-fat dairy products.
In terms of practical guidelines, here's what I'd simply recommend when choosing your sources of carbs for bulking...
Selecting Your Carbs For Muscle Growth - 3 Guidelines:
1) Get the majority of your carbohydrate intake (about 80-90%) from minimally refined whole food sources like the ones mentioned above in order to meet your fiber and micronutrient needs for the day.
2) Of that 80-90%, get in 2 servings of vegetables and 1-2 servings of fruit per day .
3) As long as you've followed steps 1 and 2, you can fill in the remaining 10-20% of your intake with whatever carbohydrate sources you prefer as long as they fit your overall macros/calories for the day. Since your nutritional needs will already be met at this point, fitting in some of your favorite "treat foods" will make your diet more enjoyable to stick to without compromising your results.
When it comes to bodybuilding carbs selection, that's really all there is to it and there's no need to complicate it further. - Навчання та стиль
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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.
Great comment. Thank you
This was amazing info man thanks.
Yeh i dont see enough on this at all
Yeah, tell that to bodybuilders of the golden era which was basically high fat, high protein, low-medium carb approach to bodybuilding. Yet, they all looked massive.
DUAL 777 STEROIDS
3:57 for those of us who want to skip the novel. Good vid though.
Jason DeRousselle I hate this guy! Never fucken gets to the point !
Anthony P relax
Never skip the novel. But TL:DR (DW?) is useful for people without much free time. Thx for posting
Anthony P watch someone else? if you don’t want additional information just pop a goog and see what the search engine serves you
This was great, I have been researching "is pasta good for you bodybuilding" for a while now, and I think this has helped. Have you ever come across - Piyandon Acclaimed Prepotence - (do a google search ) ? It is a smashing exclusive product for discovering how to say goodbye to your embarrassing manboobs minus the headache. Ive heard some super things about it and my mate got amazing results with it.
Dude I watched all your videos in 2 days and this is the last one but your knowledge is beyond those who focus their channels on drama and subs.You are awesome
Thank you! :D
Hahah I know that feeling. I watched whole BroScience channel in 1 day :D
Jeff from Athlean X is good too mate if you like no bullshit straight forward health and fitness.
You've probably already heard of him I suppose but just in case check him out.
Except he doesn't know shit about carbs and just vomitted broscience in your face. You respond with, "thank you sir, may I have another." Read my comment above. In one paragraph I provided 20 times the info that he did.
+Fake news,fake tits,real aliens,real sad. - he has pretty biased opinions on proven shit like Keto and Intermittent fasting but I like his channel for good workout/exercise information.
Exactly what I was looking for. Thank you for making it so simple and straight forward. 👍
You are amazing Sean, each of your videos is a mini-seminar.
Once again, thank you very much.
Appreciate the feedback!
Much thanks, Sean. It's now clear to me what to eat! Be blessed always.
you're the only one that I actually know that answers to all the questions your the best man
Thanks man !
Whose here in 2023 trying to become a healthier version of themselves?
💯
Great straight forward information!!! You are awesome. Thanks a lot!!
This is exactly right and so simple to understand IMO yet a lot of people don't seem to get it. Bodybuilders are so focused on their macronutrients, they forget about the important stuff: micronutrients. If you want to make some REAL gains (and fat loss) you should be focusing on your micronutrient intake. Vitamin A, Vitamin D, Zinc, Magnesium, Manganese, and Iron are especially important when it comes to muscle gains and fat loss. I'm a firm believer the body is a natural healer and if you supply it with all the shit that it needs then the gains will come in naturally and the fat will also go away at the same time.
Yup well said.
Kudos Sean. Constantly a fantastic source of applicable and concise information 👍
Thanks Colm.
Hey Sean good stuff as always. Can you make a video covering the keto diet? I've heard a lot of good things about it and wanted to get your take on it. Thanks!
If I'm going for weightloss I make whole boiled potatoes my carb choice. Nutrient dense, high volume, moderate fiber, tons of electrolytes, and is ranked #1 on the satiety scale (how filling a food is vs how many calories it is). I add some hot sauce and seasonings/spices which add flavor without any added calories. I drink milk for protein with it and to help wash the potato down. Alternatively I'll just boil potatoes in a little rich stock and eat the potatoes and stock since the stock adds flavor, nutrients, protein, and almost no calories. Potatoes are insanely nutritious and extremely low calorie for their volume if they're boiled and if you leave the skin on.
Thanks Sean for sharing this it helps out a lot.
Im on a weight loss plan and high GI vs low GI carbs do matter a lot. Keeping insulin level stable, and avoiding spikes makes the diet sustainable. The brain likes high GI carbs and if you give it some, it will want more resulting in a struggle, having to call upon a lot of will power.
Good on ya mate , nice , simple & sweet info !
Love your videos! Like how honest and well balanced you are!
Thanks John!
Wooooo!!! Sean just finished watching the video man and u answered my question I had for a long time about carbs thanks man!!!
Awesome, glad it helped.
Learned a lot from this video thanks man, def subscribing
Great video as always brother. Very informative, yet concise and understandable!
Thanks a lot Scott, appreciate it.
Thanks Sean, grateful for your guidance!
Glad it helped!
Love this man...keep posting sir!!
Easy to understand. Awesome stuff!
I allways follow your instruction brother.. thank you....
Really informative Sean!
Been struggling lately as I consume all my proteins fats and calories but carbs are still 100-150g off being complete for end of day.
I’m always off too :/ I did keto for so long I feel like a carb virgin lol
Great easy to understand advice. Thanks!
Thanks for watching.
Good info. Keep it up!
Great vid as always so helpful!
Thx for watching.
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
great video! love how detailed you are without making it overly complicated.
Thanks Josh.
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
Top tier content. Sub well deserved
man u deserve more views!
loved your channel bro because u all ways keep it real no bull
Thanks Sumeri!
Thanks for the video Sean learnt a lot :)
Glad to hear man
Thanks for this info!
Very clearly explained. Thanks
Another great video well done
Awesome video... Thank you so much.
I own an Italian restaurant and pronounce it Pawsta lol. I actually have never heard it said like you did. Great video btw dude :)
You are like Jeff Cavaliere's brother, Natural, trustworthy and very helpful, thanks for the videos :)
lol thanks man.
Don't compare a knowledgeable physical therapist with a broscience guy that doesn't know that there are different carbs that metabolize differently. He's too lazy to google and Jeff has spent his life learning PT.
@@travisera1 If I'm not mistaken, you're talking about the " Breathing is killing your gains" guy...
+Bethesda Boy which one is the broscience guy?
Jess is natural other than the loads of TRT he stays on
As usual man, straightforward yet comprehensive info. No BS. thanks Sean
Thanks Jacob.
I've been eating sprouted wheat berries recently. It's pretty good. Mixed on with my yogurt.
idk why u dont got lot of subscribers, i always watch hodgetwins, buff dudes, elliot hulse and many more, and i always end up to ur video sean,.i like the straight to point answer.,keep it up.,idk what to do if u dont do any videos.,thanks a lot!
A lot of his opinions are bullshit, thats why.
Some channel guys just promote products rather than share useful information. But here you get a Million Dollar knowledge
Thanks for great info. You're so humble unlike other fitness icon/ guru. More power and God bless!
Thanks Sean!
Thanks for making it Simple
"A carb containing food is not a carb containing food". Allright, got you, thanks
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.
Great video!
Man you showing love to the yams 🍠🍠🍠 much respect.
Love your videos man
Thanks dude
Another great video!
Thanks!
Pass-Ta
You deserve 5 million subs
Awesome. Thanks Sean.
Thanks for watching Mariz
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
Hey sean... Tell me what amount of calories to cut down to reduce 8-10 lbs of body fat within a month and a half..
Hey Sean, thank you SO much about all that info, but i got a Q. Well 2 actually
1. What if im taking a multivitamin supplement? Can i be more flexible with my diet (not totally IIFYM but more flexible) since i get lots of micros from the multiV?
2.Is honey a good postwo carb source? Spread in white bread or a white flour tortija, since they both have high GI. And a scoop of whey ofcourse.
Thanks!
I'd still recommend the 80/90% "clean" figure despite using a multi. Honey is fine - it's not "good" or "bad" - there is no necessity for high GI carbs post w/o.
You got a video explaining that? Cuz i always read otherwise! Thanks!!!
so for example if i dont feel like eating my rice meat meal because its way too filling, could i in theory eat my breakfast again, i can always get oatmeal and eggs down, just wash it down every morning
Hey Sean, for a six day workout week with over an hour to train what type of schedule would you recommend? I was thinking Chest/Tris, Back/Bis, Legs, Shoulders, And last two days always rotating between large msucle groups. Ex Chest, Legs & Back. Thanks!!!
I'd just do legs/push/pull/legs/push/pull.
Sean Nalewanyj Okay thats perfect, Thank you so much. Your content is amazing. Definitely buying your book very soon that way I know how to go about doing Push/ Pull workouts and I'm not just throwing random stuff together.
I eat cake for my carbs, very healthy I hear.
Are you Kevin?
Do whateva da fuck you want do
SHUT UP BITCH
Cake is not healthy dumbass
get out of da way
When should i take carbs? Is that soon after work out, with protein shake?
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? ??
Just subscribe to the channel big shouts from chicago Illinois 💪🏾✌🏽
Very knowledgeable.
How many grams of carbs is too much carbs? I’m currently 25 180lbs 5’10 and workout 4x a week. My daily carb intake is currently 355g
How about the effect refined sugar ,(FAST ACTING CARBS ), have on your hormones , ie insulin ?
Thank you and God bless :)
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?
Great video, just curious about simple carbs. Like gummy bears.... if you are eating gummy bears at night i feel your gona spike insulin levels and if your not training or using them carbs the get stored as fat. Where as a bowl of oats at night yes there carbs but the GI is a lot lower and wont spike insulin as much and they are slowly absorbed into your system so not as much gets stored as fat.. Am i on the right track or completely wrong. thanks Sean
This post will explain it: www.SeanNal.com/articles/nutrition/eating-carbs-before-bed.php
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.
Nerd
Thnx for this info
Since when has sweat drinks, ice cream and cookies ever been good for you???
come on common sense dude :/
Are rice cakes good for bulking? Or do they have too little carbs? They are 50 calories per quaker cake
Sean, why is it important to uptake micronutrients via whole foods rather than simply getting the vitamins you need through multivitamins or other supplements?
***** Very valid points (that last part is questionable) but appreciate the input
There's no hard consensus on multis as to how much is exactly absorbed, if the benefits are equal to whole foods etc. I still use one but for me it's just nutritional insurance and not something I rely on.
I wonder if I can write a question here: I'm interested in building a classic. My question is, are there any weighed ab exercises I can do to build abs yet maintain a slim waist?
Maintaining a slim waist is just a product of keeping your overall body fat % down.
Look up the exercise called vacuums. It is about all you can do save lowering body fat.
I want to make a good food schedule for myself but i dont know howmuch of each macro i should take.. im 76kg, 1.86cm and id like to go up to 80/82kg. Could you tell me how much percent of protein/carbs/fat i have to take?
Venom Symbiote 40/30/30 energy% out of carbs/protein/fat
Wow. Sean from 7 years ago.
Thank you
Long term Tokyo resident here: two Japanese sweet potatoes in the slow cooker everyday. Taste great. Are great. Feel great.
Sounds good !
Thank you!
Thanks for watching.
I know micronutrients are important for health in general but how important are they for muscle growth specifically?
EXTREMELY important. You can’t even recover or perform as well when micronutrient deficient. Sleep quality will be worse too. Only negatives
Does it need to be 100% whole grain bread? the closest i can find to wholegrain bread is "burgen wholegrain and oats" which has 9p 4f 25c and 6 fiber per 2 slices is that a good choice?
No it doesn't need to be 100%.
What about the very old argument of fruits vs starches? Lot of people say fruits replenish only liver glycogen while the starches replenish muscle glycogen. So you can't have the bulk of your carb intake from fruit... is this true? 40-50% of my carb intake is from fruit...
Think of fruit as right now energy. Starch is great for muscle glycogen, or your stored cell energy. Starch turns to glucose usually, 80% of which is stored in muscles ect, fructose is 80% stored in the liver. If you eat a lot of it and don't burn it, significantly more will be converted to fat. Spread your fruit out and or eat it mostly before or after exercise. If you dont think you will burn it in a few ours, go for starch.
Bethesda Boy the fibre slows the absorption of the fructose down, so eating whole fruits are the best way to go.
A healthy lifestyle is something you refine over time - not overnight
The only veggies I like are collard greens string beans corn turnips tomato juice(from can of tomatos) but not tomatoes all from a can.
Love your videos, just a question: I eat less than my recommended Calories per day for weight loss, approx 1500. if i don't do a work out that day and don't burn any calories, will this still contribute to my weight loss as I'm eating less calories than I should. Tnx.
How do you calculate the macros in cooked whole wheat pasta?
I have a question please: what percentage of diet should come from sugars at max including fruits and candy unless sugars from fruit are always ok.
You cannot put fruit in the same category as candy...unless it is juice. Candy is poison, and is does dependent, much like alcohol. A tiny bit is fine, but it becomes significantly more dangerous with each gram. Just don't eat more than 5 to 10 grams of refined sugar. But feel free to take in as much whole fruit as you want, especially if you are about to, or just did exercise. Fat also contributes to insulin resistance, so lots of fat amplifies the negatives of all carbs. That is why low fat works. Insulin works better if you have low fat intake. Insulin is needed to put glucose in cells.
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.
Potatoes Potatoes Potatoes!!! 🥔
Can I just get my carbs from fruit, vegetables, corn, legumes and sometimes oatmeal? Since those are minimally processed. Do I still need to eat rice, noodles and bread?
Good luck trying to eat 3g/kg or plus without cereals. If your problems is the glicemic index, pair with proteins to lower it, and rice is actualy pretty solid for your health, not much carbs per g
@@davyddocarmocabral2989 thanks for the tips. Yes I have been watching more fitness nutrition videos. They also recommend ending protein with sugars/carbs to reduce spikes so I'm eating carbs again just not as much as I used to.
Ok, you didn't really specify how any of these micronutrients that you may/may not get from carbs helps in muscle building in any way....
And who's to say that the same micronutrients aren't already attained by the protein sources and vegetables that I eat.
White rice and white pasta is too good
Sean what do u think of wearing a hernia truss while lifting
Please answer
If you have a hernia then yes, if not don't bother with it.
+Sean Nalewanyj I had an inguinal hernia 7 years ago and I have been lifting for a little over a year and if I don't wear the hernia truss, I get some pain in my lower abdomen, is it okay if I wear it until my core gets stronger?
You're the best man
It's crazy cuz he looks much bigger here than he does now.
Next day potatoes will power weightlifting. Plus help microbiome for good moods.
Kale smoothie with stevia. This keeps cravings calm.
Make a blender potato sauce with blended seasoned veg: zucchini, spaghetti squash, carrot, bell pepper, serrano, radish, celery, cucumber, broccoli, salt, stevia
(Over steamed cabbage, potatoes, zoodles)
When you want to take some fat try Barleans cold flax oil or quality greek olive oil.
Muscles grow with resistance. Focus on that not excessive protein.
Why hasn't there been a new video here since late last summer 2023? 😢
thanks
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?
Beaugeto William White turns out ur uncles a dumbass