Feeding Your Body to Gain Mass by Anthony Ellis - HTML preview

Focus on eating Complex Carbs instead of Sugary Carbs

Carbohydrates are needed by the body for energy. They are also stored in the muscle tissue and liver for future use.

 

The same way all proteins are not created equal, all carbs are also not created equal. Some can promote faster fat storage than others.

Carbs can be divided into two main forms; Simple, and Complex. The basic division being the time it takes for your body to digest them. Simple carbs digest the fastest, while complex carbs take a bit more time due to their added fiber content.

Simple Carbs

Fructose (fruit sugar) Glucose
Honey
Lactose (milk sugar) Sucrose
Dextrose

When eating carbs, here are two rules I always follow:

1. First, I focus on eating complex carbs and avoid simple carbs as much as possible. Simple carbs like sugar, fructose and lactose are some of the reasons people gain fat on muscle gain diets. I diet high in sugar will always cause me to gain more fat than necessary.

If you simply eliminate or reduce your intake of simple carbs and use complex carbohydrates instead, you will still have the necessary energy, but prevent the unnecessary conversion of the carbohydrates into fat.

2. Second, I always eat carbs with protein or fat. Combining carbs with other nutrients will help to slow the digestion and reduce the potential for fat storage even further.

Some recommended complex carbs are:

 

Complex Carbs

Breads, bagels
Brown rice
Beans, lentils
Oats
Pasta
Popcorn
Potatoes, legumes Rice
Soybeans, tofu
Squash
Green leafy vegetables Carrots
Cauliflower
Broccoli