Supergrains
Despite the popularity of low carb diet
a more mixed approach to diet makes a lot of sense for individuals who want to build muscle and strength. The inclusion of nutritionally dense sources of carbohydrates, or "supergrains," in their diet provides energy to power them through their workout as well as aid with recovery, moving them closer to their fitness goals.

If your primary goal is muscle and strength gain, opting for a low-carbohydrate diet may hinder your progress since carbohydrates are the body’s preferred source of fuel, and are what is used to restore muscle glycogen after a particularly intense session.

Since not all carbohydrates are created equally, it’s important that you learn to recognize which carbs are going to offer you the most nutritional content and minimize spikes in blood sugar levels that can cause a sharp energy crash shortly afterward.

Here are the main supergrains to consider.



Bulgur

One of the lesser-known grains that offers a powerful nutritional punch is bulgur. This is a form of whole wheat that has been cleaned, steamed, dried, and then ground into an assortment of different formats including fine, medium and coarse.

Bulgur is a supergrain that has been precooked, making it a very quick option for when you’re in a hurry. Typically, it takes about 10 minutes of boiling to cook this supergrain so it’s ready to eat. Many individuals will choose to replace rice with bulgur in recipes to boost the total nutritional content.

Per cup of cooked bulgur, you’re looking at 151 calorie, less than one gram of fat, 34 grams of carbohydrates (none of those from sugar), and 5.6 grams of protein, making it an extremely healthy addition to a muscle-building or fat-loss diet. Bulgur also contains 8.2 grams of dietary fiber, which really helps to meet your daily nutritional needs.
Quinoa

The next supergrain you may want to consider adding to your diet is quinoa. Quinoa is a popular one among vegaterians as it offers more protein than plain rice, including a full complement of essential amino acids, which rice lacks.

This grain has a light and fluffy texture, and gives off a mild nutty flavor. Quinoa is often eaten for breakfast instead of traditional oatmeal. Others choose to make quinoa into a lunch or dinner meal by adding an assortment of vegetables, nuts, spices, or sauces.

The process of cooking quinoa is similar to that of brown rice: bring water to a boil first, and then allow the supergrain to simmer for 14 to 16 minutes.

There are a few more supergrains you should consider adding to your diet