Athletes need complex carbohydrates to provide lasting energy to get through their workouts.
Carbohydrates are the body's main energy source and are essential to fueling athletes' rigorous training. When athletes don't consume enough carbohydrates, their bodies become fatigued and their performance depletes. Simple carbohydrates, such as those found in white breads and cookies, are quickly converted to sugar to provide energy but result in an energy crash and lagging feeling. When choosing carbohydrates, athletes should choose good, complex carbohydrates that break down more slowly to provide lasting energy.
Whole Grains
Whole grain foods are among the best carbohydrate sources for athletes because they contain natural sugars for energy, as well as fiber and nutrients. Unlike refined carbohydrates like white breads and pastas, the sugars in whole grain foods break down more slowly to provide lasting energy without an energy crash. Rolled oats are one of the best foods for athletes because they are packed with carbohydrates, fiber, zinc and B-vitamins. Other good carbohydrates from whole grains include whole wheat pasta and bread, rice bran, cereal, quinoa and cream of wheat.
Fruits
Fruits include natural sugar carbohydrates that are healthier to the body than refined sugars that are found in cakes and candies. Fresh figs provide 30 grams of good carbohydrates, B-vitamins, calcium and potassium. Blueberries are also a good energy source for athletes because they contain 20 grams of good carbohydrates, fiber and vitamin C. Oranges also contain natural sugars, fiber and vitamin C. Other good fruits include apples, bananas, pears, pineapples and dried fruits like raisins, dates and prunes.
Vegetables
Vegetables fuel the body with good carbohydrates and healthy vitamins and minerals. To get a lot of energy, try eating sweet potatoes, which have 28 grams of carbohydrates per 4 oz., beta-carotene, and vitamins C and E. Be sure to eat the skin of the potato to get beneficial fiber. Other potatoes are also good carbohydrate sources. You can also try corn, peas, carrots and lima beans.
Other Sources
Legumes are packed with beneficial carbohydrates and fiber. Lentils contain good carbohydrates, fiber, folic acid and produce a low glycemic response. White beans like navy beans, pinto beans, cannellini beans and garbanzo beans pack more good carbohydrates than darker beans. Dark beans like pinto beans, kidney beans and black beans still contain an impressive amount of carbohydrates. Plain yogurt contains protein, good carbohydrates and healthy fats, making it an ideal food for athletes. You can also eat nuts like chestnuts, almonds, walnuts and cashews to get good carbohydrates and healthy fats. Trail mixes that combine nuts and dried fruits are ideal for athletes as well.
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