Carbohydrates are a primary fuel source for training, recovery, and building lean muscle. Understanding which starchy carbs support energy and performance will help you balance your nutrition for body recomposition. Below is a categorized list of starchy carb sources you can use in your meals.
Starchy Grains
- Barley
- Cracked Wheat
- Millet
- Oats
- Popcorn
- Rice
- Shredded Wheat
- Whole Wheat
If you’re following the Muscle Mastery method, pair these grains with lean protein for stable energy and improved recovery. For more strategies, check out Offseason Log: A Smarter Approach to Muscle Building.
Starchy Fruits
- Banana
- Breadfruit
- Peanuts
- Winter Squash
- Winter Chestnut
- Raisins
- Figs
- Plums
Athletes working on muscle building can use these carb sources around workouts to support recovery and endurance. For more nutrition insights, see Lean Protein Sources for Muscle Mastery (formerly L8R Lifestyle).
Starchy Vegetables
- Beans
- Beet
- Carrots
- Corn
- Garbanzo Beans
- Lima Beans
- Lentils
- Legumes
- Navy Beans
- Peas
- Potatoes
- Parsnips
- Red Beans
- Sweet Potatoes
- Soy Beans
- Turnip
- Yams
Sweet potatoes and lentils are especially powerful for those in a fat loss and muscle gain program. Learn more in The Best Fat Burner (Muscle Mastery Method, formerly L8R Lifestyle).
Other Starchy Carbs
- Breads
- Bagels
- Biscuits
- Breakfast Cereals
- Crackers
- Burgers
- Cookies
- Cakes
- Chips
- Muffins
- Pudding
- Pies
- Pizza
- Pastries
- Pasta
- Pretzels
- Pita
- Tortilla
- Waffles