Is it better to eat coarse grains or fine grains to increase muscle mass

During the muscle building period, both coarse and fine grains have their own advantages, and the choice should be based on the training stage and digestive capacity. Coarse grains are suitable for controlling calories during the weight loss period, while fine grains are more suitable for quickly replenishing energy after high-intensity training.

1. Characteristics of Coarse Grains

Coarse grains such as brown rice and oats are rich in dietary fiber and B vitamins, with a slower digestion rate, which can prolong satiety and stabilize blood sugar. Dietary fiber helps maintain intestinal health and promotes protein absorption and utilization. But the phytic acid in coarse grains may affect mineral absorption, and those with weaker gastrointestinal function may experience bloating. It is recommended to soak or ferment coarse grains before consumption, and pair them with high-quality protein foods to increase absorption rate.

2. Characteristics of Fine Grains

Fine grains such as white rice and noodles can quickly provide glucose, making them suitable for the golden replenishment period within 30 minutes after training. High GI characteristics can stimulate insulin secretion, promote muscle glycogen recovery and protein synthesis. However, excessive intake may lead to an increase in body fat. It is recommended to pair it with low-fat protein such as chicken breast and control the single intake within fist size. Diabetes patients or sedentary people should reduce the proportion of refined carbon and water.

It is recommended to use a combination of coarse and fine grains during the muscle building period. Fine grains should be prioritized for 2 hours before and after training, and the proportion of coarse grains should be increased to 50% of the main diet on non training days. At the same time, ensure a daily intake of at least 1.5 grams of protein per kilogram of body weight, and maintain positive nitrogen balance by eating small meals frequently. Pay attention to observing bowel movements and changes in body fat. If gastrointestinal discomfort occurs, temporarily reduce the amount of coarse grains and transition to medium GI foods such as sweet potatoes. Regularly adjusting the type and intake time of carbohydrates can better break through the plateau period.