Carbs are essential for muscle growth. These are the best carbs to eat before working out.

Carbohydrates are the primary source of energy in our diets. They are the body’s main source of fuel and provide energy to muscles during intense activity. Carbs are necessary to provide a quick burst of energy before an intense workout. Most people think of carbs as complex or simple sugars such as those found in table sugar. However, many other types of carbohydrates are also important for muscle growth, including:

What type of carbs do you eat before your workout? 

• Whole grains
• Fiber
• Fruits
• Beans
• Nuts
• Legumes

Whole grains are the most efficient source of carbohydrates and they can be eaten in small amounts throughout the day. A study in the Journal of Nutrition and Metabolic Syndrome showed that eating whole grain bread after a workout can help to improve insulin sensitivity and increase protein synthesis and muscle growth.

Fiber is another type of carbohydrate that helps to regulate blood sugar levels and provide energy for your body to use during exercise. One of the best sources of fiber is beans. A study published in the American Journal of Clinical Nutrition showed that people who eat more fiber have better body composition and fewer body fat percentage than people who don’t eat enough fiber.

Fruits are a great source of antioxidants that can help your body recover from intense workouts and help prevent damage to muscle tissue. Eating fruits before and after your workout can help you recover faster and get back to training with less soreness.

Nuts are a good source of protein, fiber, vitamins, minerals, and antioxidants. They also provide energy for your muscles to work, but they may not be the best carbs for muscle growth because they contain a lot of fat, which can cause stomach upset. However, nuts can be eaten in small amounts throughout the day and they are considered a healthy snack.

Legumes such as beans, lentils, and peas are a great source of protein, fiber, and iron. One study in the Journal of Nutrition showed that people who ate legumes had better body composition than people who didn’t eat legumes. It is important to eat these foods on a regular basis.

All in all, eating healthy known simple carbs before working out will give your body the energy it needs to keep growing the muscles week over week.