The best carbs for muscle growth are foods that help you train hard, recover between demanding sessions, and meet your calorie target without upsetting your stomach. Carbohydrate supports training and glycogen restoration, but it does not replace progressive lifting, adequate protein, or enough total calories. Rolled OatsA half-cup of dry rolled oats supplies about 27 grams of carbohydrate, 150 calories, and 4 grams of fiber. Best for: lifters training after work, hardgainers, and anyone needing a portable meal one to three hours before training. Compare the package label for portion size, carbohydrate, fiber, and added sugar.