Carb Up: The 5 Healthiest Carbs to Eat


When the body doesn’t get a good dose of carbs for a long time, it causes many metabolic disparities and can cause powerful cravings, exhaustion, anxiety, and more. Carbs aren’t unhealthy. That’s a myth.

In fact, some of the world’s healthiest foods are high in carbohydrates. Although they shouldn’t be eaten in enormous quantities if you’re on a low-carb diet, they contain important nutrition sources for others, especially for muscle building purposes. Refined carbs are bad, but whole food sources of carbs are incredibly nutritious for most people. Full stop.

Want to maximise your body strength? We’ve pulled together a list of five fantastic, high (yet healthy) carb bites which bodybuilders – especially hard gainers – can consume to boost muscle recovery and pack on muscle mass. That doesn’t mean loading up on bad, refined carbs, like white bread, white pasta and white rice. We’re talking the good kind – carbs of the whole, plant-based variety. By adding the below fruits and vegetables to your meals every day, you’ll see a massive improvement in your mind and your body.

Check out some of the best fruits and vegetables to eat, all of which offer high quality carbohydrate.


Whether you decide to plump for a yellow squash, acorn, butternut, zucchini, turban, kabocha, pumpkin or other winter squashes, all types of squash are potent sources of alkalising nutrients. Thanks to their high potassium and water content, they’re amazing for keeping the body hydrated and prevent any bloating.  This nutritious vegetable is packed with magnesium, vitamin C as well as vitamin B6, all of which help alleviate anxiety and stress. You can steam them if you don’t like eating them raw, or choose to grill yellow squash or zucchini. When it comes to hard and winter squashes, it’s best to bake them whole. Place the squash on a baking tray and set the oven to 375 degrees Fahrenheit (190 degrees C) and bake for 50 minutes. Once cooked, remove and cut open with a fork to cool. Next, remove the seeds and voila. Enjoy your healthy, high-carb, fuss-free snack.



Part of the legume family, cooked chickpeas (also known as garbanzo beans) are a fabulous source of plant-based carbohydrate, containing an impressive 27.4% carbs, of which 8% is fibre. What’s more, chickpeas are made up of numerous vitamins and minerals, such as iron, phosphorus and B-vitamins. Eating chickpeas has been linked to benefits for heart and digestive health, on top of cancer prevention. Better yet, chickpeas are a wonderful source of plant-based protein and contain loads of vitamins and minerals.


Sweet Potatoes

Technically a member of the squash family, sweet potatoes are a brilliant source of vitamin C, magnesium, vitamin B6 and fibre. If you prefer to avoid white potatoes, these vegetables are a wonderful alternative and can help you lose weight thanks to being low on the glycaemic index. Even better? They can help stop sugar cravings.


Leafy Greens grs9

One of the healthiest sources of carbs you can possibly eat are leafy greens (even though they’re fairly low on the carb scale, overall). Leafy greens, such as kale, spinach, chard, romaine, collards, turnip greens and mustard greens, give you a decent dose of magnesium and B vitamins. They also provide a variety of phytonutrients, like beta-carotene, lutein, and zeaxanthin, which protect our cells from harm and our eyes from age-related damage. Did you know dark green leaves even contain tiny amounts of Omega-3 fats? Try making a green smoothie with at least a handful of spinach, kale or beet greens. Or, instead of using bread, use leafy green vegetables in its place. Another idea is to add leafy green vegetables to omelettes or scrambled eggs.


Easy to digest, these high-carb fruits are loaded with fast-acting carbs (one banana provides 31 grams of carbohydrates), making bananas the perfect pre or post-exercise snack or treat. It’s a good idea to have your banana with some form of protein after exercise to aid muscle recovery and repair – our GRS 9™ PROTEIN SYSTEM is a high protein drink mix with added vitamins, minerals and enzymes, ideal for training and in between meals. Bananas are a fantastic source of B6, manganese, potassium and fibre. When they’re slightly unripe, they’re also a great source of slimming resistant starch. Eat them whole, add them to smoothies or even use them as a substitute for fats in baking!


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