A high-carbohydrate diet for muscle growth since carbs help your body process protein for muscle growth. “Carbohydrates have a sparing effect for protein” – which means your body processes protein better if carbs are available.

Carbohydrates often get a bad rap in the fitness world. But there’s an important place for carbs in your diet, especially if you’re looking to pack on serious mass. Consuming carbs post-workout can prevent muscle loss and help repair muscles.

Carbs should be the first nutrient you focus on since your muscles need to be fuelled to do the work that stimulates them to get bigger. Add a source of carbohydrate, such as whole-grain bread, cereal, rice, quinoa, pasta and sweet potato, fruit to all meals and snacks.

Post-workout snacks should include protein (10 to 20 g) and carbohydrate; protein powder mixed with water is not enough. That’s because carbohydrate triggers an increase in insulin, a hormone that stimulates the uptake of amino acids by muscle cells. Options include a protein shake made with whey protein, almond milk and a banana, two cups of fruit salad and 3/4 cup Greek yogurt or a turkey (3 ounces) sandwich.

Before a strength workout, eat a carbohydrate-rich snack that includes at least 6 g of protein to enhance post-exercise muscle repair. You’ll find 6 g of protein in a hard-boiled egg, 2 egg whites, 1/4 cup nuts or 3/4 cup regular yogurt. And don’t skimp on the carbohydrates; remember you need extra calories to gain muscle.

Be patient. Everyone has a different genetic potential for building muscle mass. If you think you’re doing everything right, yet you’re still stuck, consider consulting a dietitian.

Breakfast Cereal

Benefit: Convenient high-calorie food

Breakfast cereals with at least two grams (g) of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time.

For the best results, double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 g and the protein content to 30 g.

Bagels

Benefit: Versatile

Bagels are a concentrated source of carbohydrates (a medium-sized bagel has 40-50 g). They also make offseason mass nutrition easy—no cooking or serious food-prep time needed.

For added benefits, choose varieties with more whole grains, such as pumpernickel and rye.

Bran Muffins

Benefit: A mass builder with fiber

You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack.

Fiber in the cereal makes the end product low glycemic or “slow burning,” which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

Rice Cereal

Benefit: Extremely easy to digest

Cream of Rice is easily digested and makes an excellent offseason food. Two-thirds of a cup mixed with water yields 65 g of easy-to-digest carbs. After cooking, add a banana, a cup of cottage cheese and some Equal or a few pinches of cinnamon, and you have a well-rounded meal with 30 g of protein and 90 g of carbohydrates.

Mashed Potatoes

Benefit: Strong insulinogenic carb

When you’re trying to grow, you need fast-acting carbs in your postworkout meal because they generate a greater insulin surge and are great for rapidly restoring glycogen levels. At 42 g of carbs per cup, you can eat two or three cups of mashed potatoes without feeling overly stuffed or bloated.

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