What Are Good Carbs for Bodybuilding?

When it comes to bodybuilding, nutrition is as crucial as your workout routine. Among the macronutrients, carbohydrates play a vital role in fueling your workouts, aiding recovery, and building muscle. But not all carbs are created equal. Understanding which carbs are beneficial for bodybuilding can significantly impact your progress. Let's dive into the best carbohydrate sources for bodybuilders and why they matter.

The Role of Good Carbohydrates For Bodybuilding

Carbohydrates are the primary source of energy for your body. During intense workouts, your muscles rely on glycogen, which is derived from carbs, to perform at their best. Without adequate carbohydrate intake, your energy levels can plummet, and your performance in the gym can suffer.

In addition to providing energy, carbs also play a crucial role in recovery. Post-workout, carbohydrates help replenish glycogen stores and promote muscle repair. This is why a strategic approach to carbohydrate consumption is essential for bodybuilders.

Good Carbs To Eat for Bodybuilding


  • Benefits: Oats are a fantastic source of complex carbohydrates and fiber. They provide a sustained release of energy, keeping you fueled throughout your workout.
  • How to Consume: Enjoy a bowl of oatmeal for breakfast or blend oats into your protein shakes for a nutrient-dense snack.

Sweet Potatoes

  • Benefits: Sweet potatoes are rich in vitamins, minerals, and antioxidants. They offer a slow and steady release of energy, making them ideal for pre-workout meals.
  • How to Consume: Bake, mash, or roast sweet potatoes as a side dish or add them to your salads for a nutrient-packed meal.


Brown Rice

  • Benefits: Brown rice is a whole grain that provides complex carbs and essential nutrients like magnesium and phosphorus. It helps maintain steady energy levels and supports muscle recovery.
  • How to Consume: Pair brown rice with lean proteins like chicken or fish for a balanced meal.


  • Benefits: Quinoa is a complete protein source, containing all nine essential amino acids. It’s also rich in fiber, vitamins, and minerals, making it a powerhouse carb for bodybuilders.
  • How to Consume: Use quinoa as a base for salads, mix it with vegetables, or serve it as a side dish with your main protein.

Whole Grain Bread

  • Benefits: Whole grain bread is a convenient source of complex carbs and fiber. It helps keep you full and energized, making it a great option for meals and snacks.
  • How to Consume: Make sandwiches with whole grain bread or toast it and top with avocado or lean meats.


  • Benefits: Berries like blueberries, strawberries, and raspberries are low in calories but high in vitamins, antioxidants, and fiber. They can provide a quick energy boost and aid in recovery.
  • How to Consume: Add berries to your morning oatmeal, smoothies, or yogurt for a nutritious and delicious treat.

RECOMMENDED: Swolverine Pomegranate Acai Zero Sugar BCAA Powder


  • Benefits: Bananas are an excellent source of quick-digesting carbs, potassium, and vitamin B6. They help replenish glycogen stores and prevent muscle cramps.
  • How to Consume: Eat bananas on their own, add them to smoothies, or top your post-workout protein shake with banana slices.

Timing Your Carbohydrate Intake

To maximize the benefits of carbohydrates, timing is key:

  • Pre-Workout: Consume complex carbs like oats or sweet potatoes 1-2 hours before your workout to ensure you have sustained energy.
  • Post-Workout: Opt for faster-digesting carbs like bananas or berries within 30 minutes after your workout to replenish glycogen stores and kickstart recovery.
  • Throughout the Day: Incorporate complex carbs like brown rice, quinoa, and whole grain bread into your meals to maintain steady energy levels.

Post Workout Carb Powder

If you're looking for a POST workout protein and carbohydrate powder then we recommend considering 'POST' from Swolverine. POST is an advanced all-in-one post-workout supplement powder with a muscle-building and recovery formula. Made with proven sports performance ingredients and antioxidant-rich superfoods, this advanced vegan post-workout supplement combines complex carbohydrates from peas, papaya, pineapple, and pomegranate with fast-absorbing pea protein isolate and electrolytes for maximal recovery, muscle growth, and hydration.

PRODUCT: POST (30 servings) in Chocolate Peanut Butter flavor

Good Carbs For Bodybuilding: Takeaway

Incorporating the right carbs into your diet can make a significant difference in your bodybuilding journey. Focus on whole, nutrient-dense sources like oats, sweet potatoes, brown rice, quinoa, whole grain bread, berries, and bananas. By timing your carbohydrate intake strategically, you’ll ensure that your body has the fuel it needs to power through workouts and recover effectively. Remember, balanced nutrition is the foundation of successful bodybuilding, so choose your carbs wisely and watch your gains soar.

The Swole Kitchen provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself. We teach you how to enjoy the foods you love in the right amounts, so you can fit into your favorite pair of jeans, hit your health and fitness goals, and be healthy and happy. We guide you through making sound nutritional decisions and teach you along the way, so you can learn how to take control of your health, and discover what if feels like to live again.
Tags: Nutrition