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.
Cream of wheat
Cream of rice
Angel hair pasta
Cold cereal(except bran-based varieties)
Cream of rye
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
Low-fat cottage cheese