The 12 Best Complex Carbs for Bodybuilding & The Best Carb Supplement

Complex Carbs Bodybuilding
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The best carbohydrates for bodybuilders are ones that provide stable energy, assist with muscle building, and promote overall health.

Fortunately, there is a long list of healthy carbs for bodybuilders so there are many options to choose from!

Before I show you exactly what the best carbs for bodybuilding are, it’s important to learn some basics of carbohydrates.

Carbohydrates can be classified as simple or complex. Carbohydrates are the body’s preferred energy source, and they are vital to improving your physique.

While simple carbohydrates consist of one or two sugars, complex carbohydrates consist of three or more sugars, and they usually have a rich fiber content.

Additionally, complex carbohydrates usually contain more vitamins and minerals, although some natural simple carbohydrates like honey or maple syrup also contain many additional nutrients.

Many people wonder whether simple or complex carbs are better for bodybuilders, but the answer is that you need both!

Keep reading below to find out more which carbs are the best for bodybuilders!

Simple Carbs vs Complex Carbs for Bodybuilding

complex carbs or simple carbs for bodybuilding

Although many people love to debate simple carbs vs complex carbs for bodybuilding, the truth is that bodybuilders need a variety of both simple and complex carbs for optimal muscle growth and overall health.

Complex carbohydrates are great because they often contain more fiber, vitamins and minerals. Examples of complex carbs for bodybuilding include:

  • Beans
  • Brown Rice
  • Quinoa
  • Peas
  • Potatoes
  • Lentils

Simple carbohydrates, on the other hand, are easily digested and absorb fast. Simple carbs quickly raise insulin levels (which is an anabolic hormone necessary for muscle growth), and a quick boost in energy.

Examples of simple carbs are most fruits, starchy vegetables like potatoes, honey, maple syrup, and even lactose found in dairy products.

Complex carbohydrates has many advantages for fat loss and muscle gain, primarily since they generally contain more nutrients.

The one role in which simple carbs are more effective than complex carbs for bodybuilding is directly after a workout. Simple carbs are better directly post-workout because they promote a quicker insulin response and stimulate muscle recovery faster.

As stated in a study published in The Physician and Sportsmedicine,

“To hasten recovery after intense training, athletes should consume at least 50 g of high- or moderate-glycemic carbohydrates as soon after exercise as is practical. They should eat at least an additional 50 g every 2 hours until they eat a large meal. To obtain the recommended 70% of calories from carbohydrate, athletes may find it helpful to determine how many 50-g carbohydrate food portions they need to eat daily.”

what are the best carbs for bodybuilding

Although simple carbs after a workout are important, there are several reasons why it is better to consume more complex carbohydrates than simple carbohydrates throughout the bulk of your day.

The primary reason bodybuilders should eat complex carbs instead of simple carbs is that complex carbohydrates take a longer time to digest than simple carbs, and are crucial to fulfilling hunger and providing you with a long-lasting source of energy.

Additionally, complex carbohydrates replenish muscle glycogen stores and therefore enables athletes to perform much better.

According to a study on the effect of two distinct breakfasts with different carbohydrate compositions on hunger and satiety and mood in healthy men that was published in the International Journal of Obesity,

“Consumption of a CCHO (Complex Carbohydrate) breakfast is favorable in comparison to a SCHO (Simple Carbohydrate) breakfast, because of the lower perception of ‘fatigue’ and the higher degree of satiety after consumption.

Since you will feel full faster and for a more extended period when you eat complex carbohydrates, this results in fewer cravings between planned meals.

For bodybuilders on a “cutting” cycle or those looking to maintain low body fat, this is a huge benefit.

Along with that, because of the rich fiber content of complex carbohydrates, they allow for your digestive tract to work much more smoothly.

Keep reading below to see the best carbs for bodybuilding!

The 12 Best Complex Carbs for Bodybuilding

Now that you understand why bodybuilders and people following a bodybuilding routine should intake more complex carbs than simple carbs, you can check out the best complex carbohydrates for bodybuilding!

1.) Oats

the best carbohydrate source for bodybuilding

Oats are one of the best carbohydrates because they are a highly nutritious gluten-free cereal that contains a healthy type of fiber known as beta-glucan. Beta-glucan is known to lower blood sugar and cholesterol in the body.

Oats are unique because they have a blend of different forms of starch, and this makes them great for replenishing energy stores and managing blood sugar.

Oats have a minimal effect on blood sugar levels and are very effective at keeping you full without needing to eat too many calories overall. I love to start my days off every morning with a bowl of oatmeal also containing honey, maple syrup, and coconut oil!

Oats are one of the best options for a healthy metabolism boosting breakfast!

2.) Millet, Buckwheat, and Amaranth

Millet, buckwheat, and amaranth are all heirloom grains that have been cultivated for more than 7,000 years by indigenous populations, and all three of these are highly nutritious and gluten-free carbs for bodybuilding.

Millet, buckwheat, and amaranth contain more minerals and vitamins than other grains, and because of their high fiber and antioxidant content, they are beneficial for blood sugar control.

Also, these grains are all excellent examples of vegan protein sources!

My wife is a huge fan of buckwheat, and it is far more commonly eaten in Eastern countries than in the West. I am more of a fan of millet, but any of these three will serve you wonderfully!

3.) Sweet Potatoes

complex carbohydrates for bodybuilders

Sweet potatoes are probably my favorite source of carbohydrates, and are certainly one of the healthiest carbs for bodybuilding.

The indigenous people of Okinawa, Japan are one of the longest-living populations on the planet, and researchers believe that this is partly due to their unique diet that obtains about 70 percent of its calories from sweet potatoes and yams! These “tubers” that have a bright orange color are loaded with antioxidants, vitamins, and fiber; making them one of the healthiest carbs on the planet.

Sweet potatoes have a medium to high glycemic index which varies from 44-96.

Sweet potatoes provide us with large amounts of beta-carotene, and beta-carotene is a precursor to Vitamin A. To get the necessary amount of daily Vitamin A from sweet potatoes, 100 grams of sweet potatoes is recommended.

Sweet potatoes also contain potassium which has the potential to decrease the risk of heart disease. Potassium is also incredibly important for muscle recovery as an athlete, being a key nutrient, along with sodium, for maintaining overall body hydration and performance!

Additionally, sweet potatoes are high in Vitamin B6. Vitamin B6 plays an active role in the conversion of food into energy.

Another awesome nutrient found in sweet potatoes is manganese. Manganese is a trace mineral that is vital for growth, development and metabolism in the body. Manganese is not found in high quantities in many foods but sweet potatoes are loaded with this amazing nutrient!

Some of the other unique plant compounds that can be found in sweet potatoes include:

  • Chlorogenic Acid- It is the most abundant polyphenol antioxidant that can be found in sweet potatoes.
  • Beta-Carotene- Beta-carotene is an antioxidant that is transformed into vitamin A in the body. By adding fat to your meal, it can increase its absorption in the body.
  • Coumarins- You can also find small amounts of umbelliferon, esculetin, and scopoletin, which may help to prevent blood clotting. Also, it has the potential to help to inhibit the replication of the HIV virus based on animal and cell studies.
  • Anthocyanins- The purple sweet potatoes are very rich in anthocyanins, and possesses strong antioxidant properties.

One of the main reasons sweet potatoes are great for bodybuilding is since along with the excellent complex carbs, they also contain a fair amount of protein. A medium-sized sweet potato contains about 2 grams of protein.

Lastly, sweet potatoes are an amazing source of fiber. A medium-sized sweet potato contains about 3.8 grams of fiber.

The fiber in potatoes are both soluble (about 15-23% in the form of pectin) and also insoluble (about 77-85% in the form of lignin, hemicellulose, and cellulose).

Soluble fibers like pectin have been shown to help to reduce overall food intake and reduce blood sugar spikes by slowing down the digestion of starches and sugars in the body. Insoluble fibers provide several health benefits such as the reduced risk of diabetes and improved gut health.

The combination of these two types of fibers in one food makes it an extremely healthy carb for your body in many ways!

4.) Quinoa

Quinoa is technically a seed, and it is composed of an exceptional nutritional balance between protein, fat, and carbohydrates.

Quinoa is exceptionally beneficial for cell membrane health, and brain function. Quinoa is great for a post-workout meal or with dinner, and you can enhance your glucose uptake by eating quinoa with vegetables or spices.

Quinoa isn’t especially “tasty” so mixing it with other vegetables or into a soup is an excellent way to enjoy the health benefits!

5.) Squash

The variations of squash that can lighten up your meal are endless. Some of these variations include yellow summer squash, spaghetti squash, acorn, butternut, and zucchini. They are all packed with fiber and nutrients and are relatively low in overall carbohydrate content.

You can bake them, sauté with greens, or they can be used as a substitute for popular refined carbs such as regular pasta noodles.

6.) Bananas

You have probably heard that bananas contain a large amount of sugar, but that doesn’t mean they aren’t one of the best complex carbs for bodybuilding.

Bananas are high in antioxidants which gives us protection from the free radicals that we constantly encounter daily.

Each banana contains about 105 calories and exclusively consists of carbohydrates and water.

In an unripe state, the banana consists mostly of resistant starch and starch.

When it ripens, the starch will turn into sugar (sucrose, glucose, and fructose). This simple factor makes bananas themselves excellent for athletes while in competition, as they are full of fast-absorbing nutrients you need to be successful over a sustained period!

One medium banana contains 422 mg of potassium, and 32 mg of magnesium; making it an excellent source of these two vital minerals.

The potassium in bananas helps to maintain proper fluid balance, which keeps swelling from occurring.

Bananas are also a good source of fiber because a medium-sized banana contains about 3 grams of fiber. Bananas contain two main types of fiber, both soluble and insoluble fiber.

  • Resistant starch, which is found in unripe bananas
  • Pectin, which decreases as the banana ripens.

The resistant starch escapes digestion and ends up in our large intestine, where it serves as food for beneficial stomach bacteria. Cell studies have proposed that pectin may be able to help protect against colon cancer.

Together, these two types of fiber are an incredible team for your digestion and overall health!

Bananas are also a good source of Vitamin C, Vitamin B6, and magnesium. The fiber, Vitamin C and Vitamin B6, and potassium content in bananas all support overall heart health.​

Furthermore, bananas contain plenty of fructooligosaccharides, which feeds digestive-friendly probiotics and boost the body’s ability to absorb calcium and other nutrients​.

They also contain prebiotics, on which the beneficial bacteria in your gut thrives; making them great anti-stress food.

For these reasons and others, bananas are one of the best carbs for bodybuilding!

7.) Lentils and Legumes

Since they are very high in fiber and provide a balanced macronutrient profile to help fight hunger, beans and lentils are some of the healthiest complex carbohydrates.

Lentils contain the highest phytonutrient levels of all legumes, which makes them protective against many diseases associated with stress including:

  • Heart disease
  • Inflammation
  • High Blood Pressure

8.) Leafy Green Vegetables

One of the unique benefits of leafy vegetables is that you can eat them in enormous quantities since they are very low in calories and filled with fiber and nutrition.  Some of the best leafy green vegetables to try to add to your diet include kale and spinach which contain antioxidants that are linked to the prevention of cancer and blood sugar management.

Others are Swiss chard, collards, and arugula, which are packed with nitrates that help to improve blood flow and may enhance exercise capacity.

9.) Pumpkin


Pumpkin is one of the healthiest complex carbohydrates for bodybuilding, even though few people understand any of its incredible benefits! The benefits of pumpkin include making weight loss easier, improving your eye health, reducing your risk of cancer, and much more!

Pumpkin can be eaten in its natural form, or it can be made into a soup amongst other options.

Eating pumpkin pie might not be the healthiest way to get your daily intake of pumpkin in, but the benefits of pumpkin are so strong that even a dessert pie can help you get healthy and stay healthy!

Pumpkin soup is rich in carotenoid, which is the compound that gives the gourd their orange color.

There is also beta-carotene, which is usually converted by the body into Vitamin A. Just a single cup of pumpkin soup contains more than 200 percent of the recommended intake of Vitamin A!

Since pumpkin is rich in fiber but has very few calories, it is great for weight loss. Fiber is very helpful when it comes to aiding proper digestion, where the different nutrients are broken down easily.

Furthermore, pumpkin oil contains a plant-based substance known as a phytosterol. According to various studies, this substance reduces LDL (which is also known as bad cholesterol). Reducing LDL plays a major role in enhancing the performance and health of the heart.

Lastly, pumpkin is rich in Vitamin C, which is one of the main vitamins that is known to boost the immune system.

10.) Sunflower Seeds

Sunflower seeds are one of the best carbs for bodybuilding for a variety of reasons. Along with providing healthy complex carbohydrates, they provide loads of additional nutrients as well.

Sunflower seeds provide your body with a large amount of Vitamin-E, a necessary and often overlooked vitamin in your daily diet.  The National Sunflower Association explained that an ounce of sunflower seeds provides 76 percent of the recommended daily amount of Vitamin E.

Vitamin E is an antioxidant that helps protect cells against cell damage from free radicals amongst other benefits.

Vitamin E can also work with others to maintain healthy eyes, and protect against macular degeneration. Along with this, the National Sunflower Association says that an ounce of sunflower seeds contains approximately 24 percent of the recommended daily amount of selenium for men, and 31 percent for women.

These micronutrients are often overshadowed by macronutrient goals by many bodybuilders or people training solely for their physique but are vital to building a healthy and useful body. Especially for athletes and bodybuilders, micronutrients are just as important as macronutrients.

Furthermore, sunflower seeds contain monounsaturated and polyunsaturated fats, also known as the “good” fats since they help raise HDL (good cholesterol) while reducing LDL (unhealthy cholesterol levels).

The National Sunflower Association says that about 90 percent of the fat in sunflower seeds is unsaturated (healthy) fats. Sunflower oil is also an excellent oil for cooking, due to the healthy fats in sunflower seeds.

Sunflower seeds also contain protein and are effective in building and maintaining muscle tissue in the body.

Along with that, folate is a form of Vitamin- B found naturally in foods, with the synthetic form of this vitamin being called folic acid. Folate is necessary for the body to produce new red blood cells, and for metabolism and maintenance of normal levels of homocysteine-an amino acid.

There are not too many foods that are abundantly rich in folate, and sunflower seeds are definitely one of them!

Along with these already mentioned benefits, sunflower seeds also contain remarkable amounts of several other vitamins and minerals.  A ¼ cup serving of sunflower seeds contains:

  • 16 grams of fat
  • 190 calories
  • 34% of selenium
  • 33% of phosphorus
  • 82% of vitamin E
  • 70% DV of copper
  • 34% of Manganese
  • 20% of Folate

These minerals help with the transportation of oxygen to the red blood cells, and also to several other parts of the body. They maintain the immune system, stabilize blood glucose and blood cholesterol, and also prevent constipation.

You can add sunflower seeds to your homemade trail mix for an excellent and energizing snack on the go!

11.) Peanuts

Along with being a great source of carbohydrates for bodybuilders, peanuts have a high amount of monounsaturated fat. Monounsaturated fats are very healthy for the heart and other parts of your body. Peanuts contain unique vitamins and minerals such as:

  • Molybdenum
  • Protein
  • Biotin
  • Folate
  • Vitamins B1, B3 and E

Furthermore, according to the Peanut Institute,

“arginine, an amino acid that is high in peanuts, is a precursor to nitric oxide, which helps expand blood vessels and can decrease blood pressure.”

Evidence from several studies indicates that certain nutrients found in peanuts such as folic acid, phytosterols, and resveratrol may actually have anti-cancer effects, as peanuts have actually been considered for a long time as a preventive food for colon cancer.

Peanuts also have high amounts of fiber which helps to stabilize your digestive system when eaten in moderation and consistently.

Other health benefits of peanuts include:

  • Helps protect against Alzheimer’s and also age-related cognitive decline
  • Helps to prevent gallstones
  • Reduces your chance of weight gain
  • Due to the presence of antioxidants, it enhances a healthy heart

12.) Almonds

Almonds are recognized as one of the most nutritious nuts along with the fact that they have a delicious taste. Almonds are beneficial to your health because they help prevent many diseases. Almonds serve as a good source of minerals and vitamins such as:

  • Fiber
  • Protein
  • Minerals
  • Vitamins B and E
  • Healthy fats

Studies have shown that people who eat almonds frequently (about five times a week) are fifty percent more likely to reduce the risk of heart attack and other cardiovascular diseases. Almonds strengthen and protect the artery walls against any damage that may occur in them.

Because of its high phosphorus content, almonds are a powerful food to protect and strengthen bones and teeth. It is very important that we must take good care of the health of our bones and teeth, and by eating almonds a few times a week we can strengthen our bones.

Along with this, chewing almonds itself is extremely helpful in strengthening your teeth. Between the nutrients and the texture, this is a food that is excellent for your mouth overall!

It has been shown for centuries that frequent consumption of almonds drives the brain to have a higher activity level overall, which reduces the risk of degenerative diseases such as Alzheimer’s. It also supplies powerful nutrients to our nervous system, which helps us in achieving a high intellectual level and an increase in longevity.

The Best Carb Supplement for Bodybuilding

the best carb supplement for bodybuilding

Although I always recommend you choose whole foods instead of supplements, sometimes you don’t have time for a meal, and a carb supplement might be a better option. Fortunately, there are carb supplements that are great for bodybuilding.

However, my main issue is that most carb supplements for bodybuilding use maltodextrin or dextrose. In my opinion, these are not good carbs.

If you want good carbs for bodybuilding in supplement form, your best option is Swolverine Clean Carbs. Swolverine Clean Carbs is a complex carbohydrate supplement that contains carbs from sweet potatoes, yams, and oats- 3 of the best complex carbohydrates for bodybuilding!

Along with that, it is only flavored with Natural Flavors and stevia.

If you want a carb supplement that will help your body refuel and improve your overall health, my suggestion is Swolverine Clean Carbs.

Concluding Thoughts – The Best Sources of Carbs for Bodybuilding

Carbohydrates are essential for your body and are critical for anyone looking to build a healthy and aesthetic body.

All the carbohydrates listed above will make excellent additions to your diet, and can be extremely helpful in creating a well-rounded diet overall!

If you have trouble intaking enough of these healthy carbohydrates, you can also use Swolverine Clean Carbs, which I believe is the best carb supplement for bodybuilding!


Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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