Top 10 best sources of carbohydrates for athletes
Assuming that glucose is the preferred energy source for the muscles and it is provided by carbohydrates, is very easy to see that to have an optimum performance of the muscles, we must perform a rich diet carbohydrate.
Before, during and after training, high glycemic index are best. The rest of the time should come from carbohydrates low glycemic foods that provide lasting energy and are full of other nutrients.
The following are some of the best sources of carbohydrates for athletes. Some are better for use during and after exercise, while others are ideal for meals and snacks.
Besides being an important source of carbohydrates also provide an important part of vitamins and minerals needed for athletic performance of each of the athletes, regardless of discipline you practice.
Before training must choose a fruit with a low glycemic index such as pear and apple two seasonal fruits that can be found easily, and we also provide many vitamins and pectin. The red fruits like strawberries, blackberries, blueberries, cherries are also a great choice to eat before sports, as well as having low glycemic index are very rich in antioxidants. The grapes and grapefruit are other varieties that can not forget before sports.
After exercise, we should add high glycemic index carbohydrates such as ripe banana, watermelon, honeydew melon, orange, we also help replenish minerals that we have lost with exercise.
2. Energy Bars
Energy bars are designed specifically for use before, during and after exercise, are excellent for supplying and refueling around training because they provide abundant energy, and fast.
Before and after workouts, choose the bars that are high in carbohydrates, moderate in protein and low in fat and fiber.
You can eat them fairly quickly without additional tools. They take up little space and can be carried in a purse or pocket.
3. Sport drinks
Drinks created specifically for sports provide carbohydrates needed to feed the muscles. In addition to carbohydrates, they contain water and are usually eriquecidas with electrolytes for optimal hydration.
Because of its high sugar content, however, these products should only be used immediately before, during and after workouts and races.
4. Brown Rice
Cereal grains such as brown rice are some of the richest sources of carbohydrates. A cup of brown rice has 45g carbohydrate.
Rice is very low sodium, has a low intake of simple sugars and free of grease. Brown rice are considered healthier than white rice because they contain more fiber, vitamins and minerals. It is also absorbed more slowly (glycemic index is low), thus providing prolonged energy. The rice is rich in phosphorus, zinc, niacin and vitamin B6.
Legumes are one of the most important foods that should be included in the diet of athletes for their great contribution vegetable protein, so do not add saturated fats like red meat, or cholesterol.
While the pulses are relatively rich in carbohydrates, a substantial portion of the fiber mismasson and overall glycemic load is quite low. Legumes are also an excellent source of iron, protein and folic acid, and essential minerals.
Legumes carry great satiety to eat them, so they can be a good help to lose weight without hunger, since its fiber requires chewing and slows digestion, allowing the appetite is kept at bay for longer.
Like rice, they are very versatile and allow a wide variety of foods and their combination with vegetables, meat, dairy and cereals. Should not eat vegetables before exercising for being flatulent.
6. Low fat yogurt
Low fat milk based such as yogurt are rich sources of carbohydrates. A low – fat yogurt provides 26g carbohydrate. The low – fat yogurt is a great choice before and immediately after training because it has a high glycemic index, so that carbohydrates will fuel us for training.
Most yogurts, even those with fruit in them, include added sugar, which is unnecessary and makes them less healthy. So try to find some kind of yogurt without added sugar.
Oatmeal is an almost indispensable ingredient in smoothies, breakfast and other meals of athletes. This is true not only for its rich complex carbohydrates (a half cup gives you a whopping 54 grams) but this food is a cereal with many more nutritional benefits.
It has good amount of fiber which makes oat cereal on a low glycemic index, have protein in large quantities, has unsaturated fats and also has micronutrients valuable when making sport.
In addition oatmeal is very versatile and accompanied by fruit, milk or yogurt is a great alternative for training before and after this to recover properly.
8. Bread and wheat pasta
Foods made with whole grains, besides being richer in nutrients than refined, are much more satiating the high fiber content they contain.
They also help prevent digestive problems because the stomach processes them more easily. Whole foods have a glycemic index less than refined, that is, the measure indicating the speed at which a food affects insulin secretion after ingestion.
They also have higher amounts of vitamins and minerals than processed. They are foods that almost everyone likes the taste and texture, and also combined with almost any food.
Technically a seed and no 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 cooked in very little time.
It can be found in specialty stores and food can be consumed mixed with milk, drink cereal, yogurt … and is in the form of flakes, flour, or mixed with other cereals in the form of muesli.
Potatoes do not have very good reputation in the diets because they are associated with oil and frying fat, but that should not be that way. Boiled potatoes do not add extra fat and give us lots of useful energy.
Today, the potato is one of the basic pillars of food; It is an economical product and excellent gastronomic versatility. But beyond that we can enjoy the taste of a thousand and one ways, these tubers have many advantages nutritionally.
Potatoes are good sources of carbohydrates, rich enough vitamin C, vitamin B6 and minerals essential for the athlete as the potassium, and contain small amounts of other minerals such as iron.