The 10 Best Carbohydrate Sources
Today at URBAN RUNNER'S we bring you the top 10 list of the best carbohydrate sources for athletes. They are essential in your diet if you want to optimize your performance!
Glucose
Given that glucose is the preferred energy source for muscles and that it is supplied by carbohydrates, it is easy to deduce that to achieve optimal muscle performance, we must follow a diet rich in carbohydrates.
Before, during, and after training, high glycemic index carbohydrates are best. The rest of the time, carbohydrates should come from low glycemic index foods that provide sustained energy and are packed with other nutrients.
The following are some of the best carbohydrate sources for athletes. Some are better for use during and after exercise, while others are ideal for meals and snacks.
1. FRUIT
In addition to being an important source of carbohydrates, they also provide a significant portion of the vitamins and minerals necessary for the athletic performance of each athlete, regardless of the discipline you practice. Before training, we should choose a fruit with a low glycemic index, such as pears and apples, two seasonal fruits that are easily found and will also provide us with many vitamins and pectin.
Red fruits like strawberries, blackberries, blueberries, and cherries are also a great option to eat before exercising, as they not only have low glycemic indexes but are also very rich in antioxidants. Grapes and grapefruit are other varieties that we should not forget before exercising.
After exercising, we should add high glycemic index carbohydrates such as ripe bananas, watermelon, cantaloupe, and oranges, which will also help us replenish mineral salts lost during exercise.
2. ENERGY BARS
Energy bars are specifically designed for use before, during, and after exercise. They are excellent for fueling and refueling around workouts, providing abundant and quick energy.
Before and after workouts, choose bars with high carbohydrate content, moderate protein, and low fat and fiber. You can consume them quite quickly, without additional utensils. They take up little space and can be carried in a bag or pocket.
3. SPORTS DRINKS
Drinks specifically created for athletes provide the carbohydrates needed to fuel muscles. In addition to carbohydrates, they contain water and are often enriched with electrolytes to offer optimal hydration.
However, due to their high sugar content, these products should only be used immediately before, during, and after workouts and races.
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4. BROWN RICE
Cereal grains like brown rice are some of the richest sources of carbohydrates. A cup of brown rice has 45g of carbohydrates. Rice is very low in sodium, has a low simple sugar intake, and is fat-free.
Brown rice is considered healthier than white rice, as it contains more fiber, vitamins, and minerals. It is also absorbed more slowly (its glycemic index is low), providing sustained energy. Rice is rich in phosphorus, zinc, niacin, and vitamin B6.
5. LEGUMES
Legumes are one of the most important foods that should be included in athletes' diets, due to their great contribution of vegetable protein, which means they do not provide saturated fats like red meat, nor cholesterol. While legumes are relatively rich in carbohydrates, a substantial part of them is fiber, and the overall glycemic load is quite low.
Legumes are also an excellent source of iron, protein, and folic acid, as well as essential minerals. Legumes provide great satiety when ingested, which can be a good help for weight loss without hunger, as their fiber requires chewing and slows digestion, allowing appetite to be kept at bay for longer. Like rice, they are very versatile and allow a wide variety of meals and their combination with vegetables, meats, dairy, or cereals. Legumes should not be eaten before exercise as they can be flatulent.
6. LOW-FAT YOGURT
Low-fat milk-based foods like yogurt are very rich sources of carbohydrates. A low-fat yogurt provides 26g of carbohydrates. Low-fat yogurt is a great option before and immediately after training, as it has a high glycemic index, so the carbohydrates will serve as fuel for the workout.
Most yogurts, even those with fruit in them, include added sugars, which is unnecessary and makes them less healthy. So try to look for some type of yogurt without added sugar.
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7. OAT FLAKES
Oats are an almost indispensable ingredient in shakes, breakfasts, and other meals for athletes. This is not only due to their richness in complex carbohydrates (half a cup gives you a whopping 54 grams) but also because this food is a cereal with many more nutritional advantages.
It has a good amount of fiber, which makes oats a low glycemic index cereal. It has significant amounts of protein, contains unsaturated fats, and also has micronutrients of great value when exercising. In addition, oats are very versatile and, accompanied by fruit, milk, or yogurt, are a great alternative before training and after it for proper recovery.
8. WHOLEMEAL BREAD AND PASTA
Foods made with wholemeal flours, in addition to being richer in nutrients than refined ones, are much more satiating due to their high fiber content. Likewise, they help prevent digestive problems as the stomach processes them more easily.
Whole foods have a lower glycemic index than refined ones, meaning the measure that indicates the speed at which a food affects insulin secretion after ingestion. They also have higher amounts of vitamins and minerals than processed foods. They are foods that almost everyone likes the taste and texture of, and they also combine with almost any food.
9. QUINOA
Technically a seed and not a grain, quinoa is a good source of protein and fiber, and has a very low glycemic index. It is also rich in iron, has a complete amino acid profile (ideal for vegetarians), and cooks in a very short time.
It can be found in specialized food stores and can be consumed mixed with milk, cereal drinks, yogurt... And it comes in the form of flakes, flour, or even mixed with other cereals in the form of muesli.
10. POTATOES
Potatoes don't have a very good reputation in diets because they are associated with oil, frying, and fat, but that doesn't have to be the case. Boiled potatoes don't add any extra fat and give us a lot of useful energy. Today, potatoes are one of the basic pillars of nutrition;
they are an economical product with excellent culinary versatility. But beyond being able to enjoy their flavor in a thousand and one ways, these tubers have numerous nutritional advantages. Potatoes are good sources of carbohydrates, quite rich in vitamin C, vitamin B6, and essential minerals for athletes such as potassium, in addition to containing small amounts of other minerals such as magnesium and iron.
