The Best Bodybuilding Carbs Sources For Muscle Growth

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Video Summary:

The Best Bodybuilding Carbs For Muscle Growth

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.

  • does salad count as vegetables? Cause is micro-nutritient dense too, anyway great channel Sean 😊

  • 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

  • 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

  • Kudos Sean. Constantly a fantastic source of applicable and concise information 👍

  • Great vid as always so helpful!

  • so take vitamins and fiber then i can eat gummy bears over sweet potatoes!

  • Yo Sean. so is gummy bears+ vitamins supplements = sweet potatoes?? for example. from a nutritions pov

  • 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!!!

  • Long term Tokyo resident here: two Japanese sweet potatoes in the slow cooker everyday. Taste great. Are great. Feel great.

  • As usual man, straightforward yet comprehensive info. No BS. thanks Sean

  • 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?

  • you're the only one that I actually know that answers to all the questions your the best man

  • can you please make a video of intermittent fasting please

  • Could you do a video on acute upper/middle back pain? Thanks!

  • Is youtube ur full time job?

  • so it's okay to eat ice cream right before going to sleep?

  • How important is it to hit my carb macro vs. my protein and fat macros? I sometimes end up being as much as 100 grams short. Is it totally derailing potential results?

  • if you have time Sean. please answer my question below. thanks. 🙂

  • Now this confuses me. I always thought proteins are only source for muscles and carbs are just energy. So how can carbs turn into muscle??

  • any opinion about natural peanuts only peanut butter as a source of good carbs?

  • Thanks Sean!

  • 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!

  • 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.

  • 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.

  • I try to reintroduce carbs after 3 years without them but I keep getting serious depression, anxiety and insomnia everytime I try to get on them. Why on earth do I have problem digesting carbs now?? I'm desperate for a solution. Thanks!

  • When you mentioned gummy bears, I was literally popping some. haha

  • Great easy to understand advice. Thanks!

  • 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?

  • 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!

  • 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?

  • You are like Jeff Cavaliere's brother, Natural, trustworthy and very helpful, thanks for the videos 🙂

  • Love your videos! Like how honest and well balanced you are!

  • Great video, Sean. Excellent to see info devoid of Broscience.

  • 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.

  • Sean please help me I'm 13 years old and 85 pounds at 4'11 I'm very fit and my parents want me to gain weight for the sport I do I want to gain weight but I'm scared of gaining fat and I rarely ever eat carbs mostly protein please help

  • Paaaassta

  • Wtf is passta. Pahsta is how you say pasta. Sorry, I'm an Italian blooded American, so "passta" triggered me. Oh, a carb is not just a carb. There is a difference. If you are going to make a video, do some fucking research. Glucose, fructose, and sucrose are all different sugars that metabolize differently. Fructose is primarily stored in the liver, is toxic to the liver in very large doses, is not a prefered energy source so it may raise LDL cholesterol and be stored as fat. Glucose is primarily stored in muscles and recharges glycogen stores, great for performance, and triggers insulin to allow cells to absorb it. This insulin will also convert fructose to fat. Sucrose is converted to glucose and fructose. Complex carbs are usually converted into glucose. Fructose from whole foods, especially berries, are not bad as they are absorbed slower and thus give the liver time to process and your body time to burn it. A simple google search and you could have educated people. Too lazy to do that? I'll assume your whole channel is full of bullshit. Nice broscience. GFYS.

  • Pass-Ta

  • too much shitty talk. we don't wanna see ur face, change to pictures sometimes.

  • some people are so boring. this is one of them

  • Pahsta

  • so can I eat spaghetti?

  • Great video!

  • man u deserve more views!

  • bodybuilders don't eat pasta in pre contest because pasta has estrogen and it makes them hold water.

  • 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?