Top 10 Carbohydrates For Fuelling Your Muscles

Top 10 Carbohydrates For Fuelling Your Muscles

Carbohydrates are a double edged sword when it comes to muscle growth. On the one hand, they’re an excellent source of energy and countless essential nutrients that help your muscles function and grow. However, if you choose poor quality carbs, they can have an adverse effect on your energy levels and inhibit your muscle building efforts. This post will help you avoid the wrong types of carbs and choose the best ones for muscle growth by listing the top 10 carbohydrates for fuelling your muscles.

1. Apples

CarbsPer Medium Apple = 25.1g

  • 4.4g
  • 18.9g
  • 1.8g

Calories Per Medium Apple = 95

Apples are sweet, refreshing and contain a good balance of sugar and fiber along with plenty of vitamin C. These two nutrients help to keep your digestive tract healthy, allow your body to produce energy more efficiently and help your wounds to heal.

2. Avocadoes

CarbsPer 1 Cup Serving = 12.8g

  • 10.1g
  • 1g
  • 1.7g

Calories Per 1 Cup Serving = 240

Avocadoes are rich, creamy and a very filling carbohydrate source. In addition to the carbs, these fruits also contain large amounts of healthy fats, B vitamins, vitamin C and vitamin K. When it comes to health, avocadoes protect and support all your vital organs, enhance your energy levels, keep your blood healthy and much more.

3. Bananas

CarbsPer Medium Banana = 27g

  • 3.1g
  • 14.4g
  • 9.5g

Calories Per Medium Banana = 105

Bananas are a great snack that satisfy your appetite and provide you with a steady, slow release of energy. They’re an excellent source of fiber, manganese, potassium and vitamin C which collectively support healthy digestion, help your muscles to contract, maintain fluid balance in your body and strengthen your heart.

4. Blueberries

CarbsPer 1 Cup Serving = 21.4g

  • 3.6g
  • 14.7g
  • 3.1g

Calories Per 1 Cup Serving = 84

Blueberries are one of the most nutritious carbohydrate sources around. Not only do they contain high levels of fiber, manganese, vitamin C and vitamin K but they’re also packed full of an exclusive berry based group of phytonutrients – anthocyanins. In terms of health, blueberries boost your brain, protect against cancer, strengthen your vision and much more.

5. Broccoli

CarbsPer 1 Cup Serving = 6g

  • 2.4g
  • 1.5g
  • 2.1g

Calories Per 1 Cup Serving = 30

Broccoli is a light, refreshing source of carbohydrates that makes a great side dish for many different meals. It’s loaded with more than 20 different essential nutrients which act as antioxidants, fight cancer, prevent inflammation within your body and promote good digestive health.

6. Brown Rice

CarbsPer 1 Cup Serving = 44.8g

  • 3.5g
  • 0.7g
  • 40.6g

Calories Per 1 Cup Serving = 216

Brown rice is a concentrated carbohydrate source which can be enjoyed with almost any food. As well as providing you with energy, it’s also rich in copper, fiber, magnesium, manganese, protein and selenium. Brown rice has a range of health benefits which include antioxidant protection, improved digestive health, reduced LDL cholesterol levels and much more.

7. Mushrooms

CarbsPer 1 Cup Serving = 2.3g

  • 0.7g
  • 1.2g
  • 0.4g

Calories Per 1 Cup Serving = 19

Mushrooms are a soft, tender and versatile source of carbohydrates that also contain large amounts of copper, selenium and numerous B vitamins. Collectively, these nutrients boost your metabolism, fight inflammation within your body, strengthen your immune system and improve the efficiency of the energy production processes within your body.

8. Peaches

CarbsPer Small Peach = 14.8g

  • 2.2g
  • 12.6g
  • 0.1g

Calories Per Small Peach = 59

Peaches are sweet, juicy and very hydrating. In addition to the healthy carbs, they’re also a top source of potassium, vitamin A, vitamin B6 and vitamin C. These nutrients in peaches work together to enhance your vision, help your wounds to heal, strengthen your immune system and much more.

9. Sweet Potatoes

Carbs Per 1 Cup Serving = 41.4g

  • 6.6g
  • 13g
  • 21.8g

CaloriesPer 1 Cup Serving = 180

Sweet potatoes are a tasty, versatile vegetable that can be enjoyed baked, boiled, fried, grilled or mashed. They’re loaded with a broad spectrum of essential nutrients including copper, manganese, vitamin A, vitamin C and numerous B vitamins. In terms of health benefits, sweet potatoes act as antioxidants within your body, fight inflammation, help to regulate your blood glucose levels and much more.

10. Watermelon

Carbs Per 1 Cup Serving = 11.4g

  • 0.6g
  • 9.5g
  • 1.4g

CaloriesPer 1 Cup Serving = 46

Watermelon is a low calorie, water rich carbohydrate source that’s also packed full of magnesium, potassium, vitamin A and vitamin C. It boosts your health by enhancing blood flow within your body, supporting muscle contractions and improving your vision.


By eating the 10 carbohydrates above on a regular basis, you’ll feel fully energized at all times and also provide your body with all the vitamins and minerals it needs to build up your muscles. So if you’ve been eating poor quality carbs up until now, make some changes today and incorporate these healthy carbs into your diet.

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