The Top 5 Foods Rich in Complex Carbs

Carbohydrates play a key role in muscle development. Most bodybuilders and athletes eat slow digesting carbs before working out, and simple sugars post workout. Complex carbs are slowly absorbed into the body, offering lasting energy. Simple carbs help replenish muscle glycogen stores after intense training. Both types of carbs are important for muscle growth. However, complex carbohydrates are a better choice for those who want to stay lean and have sustained energy throughout the day.

Here are top 5 foods rich in complex carbs:


Oats are a staple in any bodybuilder’s diet. This cereal is rich in dietary fiber, complex carbohydrates, and protein. When consumed regularly, it helps reduce cholesterol levels, improves digestion, lowers the risk of coronary artery disease, and boosts your energy. Oats also contain magnesium, zinc, selenium, manganese, flavonoids, and carotenoids. These nutrients are essential to your health. For optimal results, eat oats in the morning or pre-workout.

Whole rice

The main types of whole rice include brown rice, black rice, red rice, and wild rice. Whole grain rice is minimally processed and retains its nutritional value. It also contains more fiber and nutrients than white rice. This popular grain lowers your risk of heart disease by 30 percent and helps prevent diabetes, cancer, and obesity. The soluble fiber found in whole rice reduces bad cholesterol levels and protects against colon cancer. One cup of brown rice provides 14 percent of the recommended daily value for fiber, 88 percent of the recommended daily allowance of manganese, and 21 percent of the recommended daily intake of magnesium.

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