Fast-acting carbs called high-glycemic or simple carbs, digest into blood sugar at a faster rate than slow-acting carbohydrates called low-glycemic carbs. The latter, works well for those trying to control calories. You tend to stay fuller longer and may have less of a tendency to eat. A preworkout meal comprised of low-glycemic carbs may be best for the heavier hardgainer who wants to build muscle while losing bodyfat. Oatmeal mixed with protein powder, for example, digests slowly, providing a steady source of immediate fuel and sparing muscle glycogen reserves. Saturated glycogen reserves are associated with muscle growth and depleting them may stimulate a metabolic shift in which body protein becomes a fuel source.
Russet potatoes
Mashed potatoes
Cream of wheat
Cream of rice
White rice
Angel hair pasta
Bagels
Cold cereal(except bran-based varieties)
Rice cakes
Jam
Honey
Bananas
Grapes
Apple juice
Grape juice
Carrots
Red potatoes
Oatmeal
Cream of rye
Oat bran
Buckwheat noodles
Kidney beans
Peas
Corn
Whole-grain bread
Rye bread
Yams
Peaces
Apples
Cherries
Orange juice
Blueberries
By choosing lean proteins, such as the following, you’ll be able to pack on muscle size, while keeping bodyfat levels low.
Lean red meat
Skinless chicken breast
Skinless turkey breast
Deli sliced turkey or roast beef
Whole eggs
Egg whites
Low-fat cottage cheese
Low-fat cheese
Low-fat milk
Low-fat yogurt