Your Cart is Empty

These Carbs Are The BEST Carbs For Getting Leaner And Stronger

September 17, 2015 3 min read

For a while, carbs were enemy number one but the tides have shifted and the fitness world has embraced carbs for all they do to promote muscle growth, fat loss and performance. But which are the best? You may be gnoshing on fruit to get your carbs and although fruit is great and essential to your diet, according to James Barnum at Eat To Perform, it is not the most practical source of fuel for your body. He says, "you’d have to eat a lot (and I mean a lot) of fruit to satisfy your carbohydrate/calorie requirements; it’s just not optimal (or in some cases, feasible) to rely upon fruit as an energy source." Luckily, there are lots of other carbohydrates loaded with glucose (and nutrients) that are much more effective. Forget what you've heard, startches can be your friend! Starch is a glucose polymer that occurs in plants and is similar to our endogenous glycogen. Basically, starch is a long chain of glucose molecules. Eaten raw, humans have a difficult time processing it but cooking it breaks it down into pure glucose which can be used for energy at the cellular level. The most widely consumed sources of glucose include grains, like corn, wheat and rye but don't forget tubers -- like potatoes and carrots, and white rice. Other great sources you may not have thought of include chestnuts and acorns! Include squash, peppers, zucchini and cauliflower and you've got a wide variety of flavours to choose from. It is up to you to decide if you'd rather have sweet potato over white potato or brown rice over white but remember that the fiber content in potato skins and brown rice can slow down your digestion, and therefore your rate of absorption. This isn't something that will impact most people but if you train twice a day, for example, and are looking for a quick glucose uptake to replenish muscle glycogen, this may be an issue.   If these dietary sources aren't quite enough for you and you want to take things further, you can look into supplementation. Whole, natural foods should be the bulk of your nutrition but, as Barnum says, there are a few instances where supplementation can bring your performance to the next level. It is important to ensure you have adequate energy available before and after a workout. Barnum says, "by prioritizing carbohydrate intake around your workouts with liquid nutrition, you can make a dramatic impact on your energy levels and recovery if it’s formulated properly." Barnum recommends making your own liquid drink. He says, "throw a potato into a food processor along with some light coconut milk, and [you] wind up with one of the most interesting-yet-effective workout drinks known to man.  Alternatively, a mottled banana with some dark chocolate in a coconut milk base may be slightly more appetizing (and socially acceptable!). Add a teaspoon of sea salt to either of these concoctions and you’ve got the perfect storm in terms of quick gastric emptying and nutrient absorption at the small intestine." If you really can't handle pureed foods, you can purchase a commercial supplement. Barnum suggests you "go with modified starches like Vitargo, maltodextrin, dextrose and waxy maize; not only are they typically very affordable (especially if you buy in bulk), but they’ll blend right in with your favourite protein powder and provide you with exactly what you need to begin restoring glycogen within your muscles as soon as possible." Remember, the bulk of your carbs should come from starches and vegetables like potatoes, squash, quinoa and rice with fruit being used to supplement your micronutrients and round out your carb intake. What is your favourite source of carbohydrates? Did it make the list? Share with us! Source: Eat To Perform  

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

We’ve put together a 7 Day Guide that helps you to buy the right foods and prepare the meals that are going to help you eat well and create healthy habits in your lifestyle. Learn More about the Clean Eating Challenge  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 471 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 37 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 1 Comment

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.