Muscle Nutrition: 10 Natural Starchy Carbs and Whole Grains for Fat Loss

I recently published a blog post listing the 10 best sources of protein that you should include in your diet when building muscle and losing body fat. However, although protein is almost always considered, carbohydrates are often overlooked when planning a muscle building diet. If you want to optimize your diet for muscle gain and fat loss then you need to consider adding these 10 foods to your diet plan.

Oatmeal

Oatmeal is a popular food among gym enthusiasts. A whole grain that is rich in fibre and high quality protein. Oatmeal is very easy to prepare and mixes well with other sources of protein to help build lean muscle.

Nutrition (1 cup serving)

• Calories – 311 kcal
• Protein – 13g
• Carbohydrate – 54.3g
• Fat – 5.1g
• Other – thiamine, riboflavin, vitamin B-6, niacin, phosphorus, magnesium, iron and copper.

Basmati Brown Rice

Basmati rice is a grain popular in Indian cooking. The lack of fat in basmati rice makes it a nice addition to weight loss diets. Compared to white basmati rice, brown provides additional fibre and other nutrients.

Nutrition (3/4 cup)

• Calories – 150 kcal
• Protein – 3g
• Carbohydrate – 35g
• Fat – < 1g
• Other – thiamine, niacin and iron.

White Potatoes

Keep the calorie, fat and sodium content of your potatoes under control. Use herbs or spices instead of salt. Use fat free yogurt instead of cheese, butter or high fat sour cream. Bake or boil your potatoes instead of frying them in oil.

Nutrition (one medium white potato)

• Calories – 110 kcal
• Protein – 3g
• Carbohydrate – 26g
• Fat – 0g
• Other – fibre, vitamin C, potassium and calcium.

Yams

For a healthier yam, try baking, boiling, grilling or microwaving it without added fat. Yams can be fried but the added calories and fat make this a poor nutritional choice.

Nutrition (1 cup)

• Calories – 158 kcal
• Protein – 2g
• Carbohydrate – 37.4g
• Fat – 0g
• Other – Vitamin A, vitamin B6, vitamin C, potassium and manganese.

Sweet Potato

Sweet potatoes are a nutritious addition to a balanced diet. You can slice and toss sweet potatoes with a small amount of olive oil and spices for a healthy alternative to fries.

Nutrition (1 cup)

• Calories – 180 kcal
• Protein – 2g
• Carbohydrate – 41.4g
• Fat – 0 g
• Other – Vitamin A, vitamin B6, vitamin C, potassium and manganese.

Multigrain Hot Cereal

Multigrain hot cereals are good carbs to eat as part of your breakfast. Add cinnamon and honey to add natural flavours to your hot cereal.

Nutrition (1/2 cup)

• Calories – 130 kcal
• Protein – 5g
• Carbohydrate – 29g
• Fat – 1 g
• Other – thiamine, riboflavin, vitamin B-6, niacin, phosphorus, magnesium, iron and copper.

100% Whole Grain Bread

100 percent whole grain bread provides a good source of fiber and other nutrients. Fiber adds bulk to your meal and helps fill you up with fewer calories.

Nutrition (2 slice serving)

• Calories – 138 kcal
• Protein – 7g
• Carbohydrate – 27g
• Fat – 2 g
• Other – thiamine, riboflavin, vitamin B-6, vitamin E, niacin, phosphorus, magnesium, iron, `zinc, calcium and copper.

100% Whole Grain Pasta

You can add whole grain pasta to your diet as a side dish or as part of your main dish for lunch and dinner.

Nutrition (1 cup)

• Calories – 190 kcal
• Protein – 8g
• Carbohydrate – 40g
• Fat – 2 g
• Other – thiamine, niacin, vitamin B2, folate, riboflavin, zinc, magnesium, potassium and iron.

Beans

Kidney beans work well in salads, soups, main dishes and as appetizers. Buy reduced-sodium canned kidney beans and rinse them before use.

Nutrition (8 oz)

• Calories – 75 kcal
• Protein – 11g
• Carbohydrate – 40g
• Fat – 1 g
• Other – Vitamin C, thiamine, niacin, folate, iron, phosphorus, zinc, magnesium.

Lentils

Lentils are typically boiled before serving. Lentils are calorie-dense making them a good choice as part of your muscle building diet.

Nutrition (1 cup)

• Calories – 230 kcal
• Protein – 18g
• Carbohydrate – 40g
• Fat – 0.75 g
• Other – folate, folic acid, vitamin C, niacin, calcium, iron, potassium and zinc.