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Supergrains
Despite the popularity of low-carb
diets, a more mixed approach to diet makes a lot of sense for individuals
who want to build muscle and strength. The inclusion of nutritionally dense
sources of carbohydrates, or "supergrains," in their diet provides energy to
power them through their workout as well as aid with recovery, moving them
closer to their fitness goals.
Since not
all carbohydrates are created equally, it’s important that you learn to
recognize which carbs are going to offer you the most nutritional content and
minimize spikes in blood sugar levels that can cause a sharp energy crash
shortly afterward.
Here are the main supergrains to consider.
Bulgur
One of the lesser-known grains that offers a powerful nutritional
punch is bulgur. This is a form of whole wheat that has been cleaned, steamed,
dried, and then ground into an assortment of different formats including fine,
medium and coarse. Many
individuals will choose to replace rice with bulgur in recipes to boost the
total nutritional content.
Per cup of cooked bulgur, you’re looking at
151 calories,
less than one gram of fat, 34 grams of carbohydrates (none of those from sugar),
and 5.6 grams of protein, making it an extremely healthy addition to a
muscle-building or fat-loss diet. Bulgur also contains 8.2 grams of dietary
fiber, which really helps to meet your daily nutritional needs.
Quinoa
Quinoa is a popular one among vegetarians
as it offers more protein than plain
rice, including a full complement of essential amino acids, which rice
lacks. This grain has a light and fluffy texture, and gives off a mild
nutty flavor. Quinoa is often eaten for breakfast instead of traditional
oatmeal. Others choose to make quinoa into a lunch or dinner meal by adding an
assortment of vegetables, nuts, spices, or sauces.
The process of cooking quinoa is similar to that
of brown rice: bring water to a boil first, and then allow the supergrain to
simmer for 14 to 16 minutes.
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