6. WHITE RICE WITH RAISINS
Benefit: Nonfilling high-glycemic carbsTwo cups of white rice mixed with a handful of raisins provide 115 g of carbohydrates—an ideal postworkout combo to help resynthesize muscle glycogen. As with mashed potatoes, you can use white rice with raisins as a side dish with meals. The combo can also be added to a meat-vegetable-nut stir-fry for a tasty meal that's perfect for muscle building.
Benefit: Condensed source of carbsFor bumping up carb intake, pasta has always been a great choice. Four ounces (dry measure) yield 90 g of carbs that are easy to eat and won't fill you up, so you'll be ready to eat again within three hours. Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein and calories.