Meal plan for weight loss and muscle gain male
Now we know
good carbs are important for muscle growth for different reasons. They give you
energy for your workouts and because carbs combine with proteins stimulate
muscle growth more than protein alone. But can you eat just any carbs? The
answer is some carbohydrates are considered better options. Because they give
you a steady flow of energy for your workouts and Help you grow and stay lean
at the same time.
We're going
to talk about those cars in this blog. But before we talk about the actual
foods. You need to know how all this works. The short version is that
carbohydrates can be made of simple, small molecules that your body can break
down very easy. These are called simple carbs or they can be made of long
Complicated molecules that take longer to digest. These are called Complex
carbs. Simple carbs are not the best option.
Because your
body breaks them down in no time causing a rush of aldohexose to your blood.
Glucose is
the simplest form of sugar. This rush causes your body to release a lot of
insulin or what we like to call an insulin spike to control all this glucose
floating around in your blood. Now here's the problem. When insulin spikes your
body stops burning fat and all the extra glucose is stored as body fat or fluff
in Simple terms. This effect that the food has on your insulin levels is
measured by the glycemic index or GI. You need to understand this term.
Best Carb Foods For Muscle Growth:
Beans
Beans are a
great source of complex carb with a low glycemic index of 30 and they also have
some extra benefits. They have a good amount of fiber about 15 grams of protein
in one cup. They also have minerals like calcium. For example, my main
suggestion here is that you buy the beans and bags and not in cans. It Is okay
to eat in cans as long as you don't eat a bunch of cans in a week. But the
problem is with cans that they're lining contains a chemical called BPA. That
is believed to cause health issues like cancer and low sperm count not good.
Lentils
They have
good carbs. They even
have regarding eighteen grams of macromolecule in one cup, which is more than beans.
They
actually have more fiber than beans too. So if you're not eating lentils, you
should really add it to your mix. They are cheap and you can eat them with
chicken as a side for fish or even using salads. If you don't eat meat. Lentil
should definitely be a part of your meal plan.
Sweet potatoes
Sweet
potatoes are staples in most bodybuilders diets. They are good carbs and a
great source of vitamins and fiber. Boiled sweet potatoes have a much lower
glycemic index than baked potatoes.
The boil glycemic index is around 45, while
the baked is around the whopping 94. Which is not good. This means that you
should boil your sweet potatoes or you're not. Really helping yourself. You're
thinking, you're eating complex carbs. But in reality the sweet potatoes are
acting more like a simple carbs.
Brown rice
This is the
most nutritious type of rice. Because, it goes through very little Processing.
This type of rice has the lowest glycemic index and the most amount of fiber,
vitamins and minerals. The second best choice is white rice. White rice is at
the bottom of the list. Because, it's more processed with the highest glycemic
index.
White rice also has most of the nutritious components removed.
It has a lot
of calories per serving less vitamins and fewer fiber.
Yellow rice
in rice pilaf should also be at the bottom of the list. Because of all the
processing, they go through as well.
Whole grain bread
Whole grain
bread is a great option. The great source of carbohydrates and it has a decent
glycemic index about 69. But not all breads are made equal. Don't fall for the
gimmicks. The companies use to make their bread seem healthy. Some say
multigrain are made with 8 grains or 246 different types of grain 100% natural
or many other lines to make. You think the bread is healthy now. I don't care
about any of these claims. You need to read the label and make sure the bread
is made with 100% whole grain. This is because there is something very
important. You need to know 100% whole grain bread is different than whole wheat
bread. Whole grain bread is healthy. It has a low glycemic index. While whole
wheat bread has the same high or bad glycemic index of good old white bread.
The key to remember is a low percentage of whole grain means a higher glycemic
index.
Whole grain pasta
The same
things we talked about for bread are true for pasta. Make sure you're buying
100% whole grain pasta and also check the labels like I mentioned earlier. One
thing to know is that brown rice and oat flowers are always whole-grain. So
these are good choices. Now here are some examples of what to look for on pasta
packaging again. Look at the labels clearly saying 100% whole grain.
Oatmeal
This is
another staple food found in almost every meal. Plan oatmeal is an awesome
source of complex carbs. It comes with some protein and fiber as well. My only
warning here is that you should stay away from the pre-made packets with
different flavors Like maple and brown sugar or apples and cinnamon. Those are
loaded with sugar.
Quinoa
People think that quinoa is a grain like rice,
but it's actually a seed in General. It is a better option than even brown
rice. It has a low glycemic index and is also packed with vitamins and
minerals.
Quinoa is also gluten free and when compared to brown rice serving
per serving, it has more fiber and more protein. Quinoa has 8 grams of protein
per serving versus brown rice with 5 grams. The taste of quinoa can be a bit
bitter. It is an acquired taste, but is a great option as a carb source. I like
to cook it just like rice Or use it cold in salads. Because all the other
ingredients help mask the bitterness a little bit.
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