When you’re on a hardgainer bodybuilding program, carbohydrates provide essential nutrients. You need to know what carbohydrates are best for your massive muscle gainer efforts because they’re our bodies’ main fuel source. Carbohydrates also help absorb protein and help prevent catabolism, which gives more reason why they should be included in every meal. It also helps by raising your testosterone and insulin levels.
High-glycemic carbohydrates provide a spike in your insulin. This is important after your muscle gaining workouts or in the morning. But at other times of the day, an insulin spike results in a deposit of excess blood sugar into your fat cells.
Because of this you should stick to low-glycemic carbohydrates. These carbs break down slowly providing your body with a sustained release of sugar throughout the day. This helps you from storing excess fat which is key to build lean muscle mass.
One of the most accurate ways to see if you’re eating the best carbs is to use The Glycemic Index which rates carbohydrates based on how fast they increase blood sugar levels, within two hours after eating. Carbohydrates with low GI rankings are generally the best bodybuilding carbs to gain muscles fast because it doesn’t cause your insulin levels to spike when you eat it with other foods.
To burn fat and gain muscle your diet should include foods like oatmeal, potatoes, yams, brown rice and whole grains; these help you get the best bodybuilding carbohydrates because they contain natural, unrefined carbs. Other bodybuilding carbs to include are low fat dairy products and fresh fruits.