Every sportsperson or body builder tries to build up his muscle mass and achieve a perfect body weight, to make their appearance muscular and well-built. For getting well-toned muscles and six pack abs, some of the protein and carbohydrate-rich foods should be included in daily diet. These nutrients will help in gaining weight and achieve proper muscle mass in a quick span of time.
Banana is a nutritional fruit, which is very easy to digest. This typical fruit is loaded with beneficial fast-acting carbohydrates, which can increase your body weight very quickly. A single banana may serve up to 31 grams of carb to the body and keep the body energetic. Banana is the best preferable snacks to be consumed after or before an exhausting exercising regime. Moreover, banana also helps to promote muscle recovery processes.
Berries including strawberries and blueberries are best sources of carbohydrate. Additionally, they also contain a high percentage of vitamins; phytonutrients and minerals. Berries are the most concentrated source of carb which contains 12 grams of carb in a single cup of a strawberry shake.
Whole grains like brown rice are one the richest sources of muscle building carbohydrates. A single serving of brown rice contains 45 grams of carb. Brown rice is preferred over white rice because it also contains dietary fibers, vitamins, and minerals. This food prevents unwanted fat storage in the body and provide long lasting energy to the body.
Milk is considered to be one of the best sources of protein and low-fat yogurt made from low-fat milk contains high proportions of the carbohydrate. Low-fat yogurt is the best choice for body builders. The carb content of yogurt works very quickly after the exhausting fitness exercises. But sugared yogurt has less nutritional benefits.