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Please note that this form is not intended to provide customer service. If you need assistance, please contact us directly. Definitions Athletes: for this purpose an athlete is defined as one who participates in sport activity with emphasis on cardio-respiratory endurance training highly aerobic.

Glycogen: a stored form of glucose in the liver and muscle. Why Eat Carbohydrates? Consuming Carbohydrates Before Exercise. The Pre-exercise Meal. Consuming Carbohydrates During Exercise. Consuming Carbohydrates after Exercise. Why Eat Carbohydrates. Approximate Carbohydrate Content Food Chart.

Are Protein Supplements Necessary? Protein: How much do we need? Quick Facts on Protein. Protein Supplement Questions to ask. Keep the Diet Balanced. Alternatives to Protein Supplements.

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What could make this page better? Send feedback Dismiss. Burns fat Protects carbohydrate stores Energizes. Does not burn fat Does not protect carbohydrate stores Increases mental alertness. Does not burn fat. Increases lean body mass Increases strength.

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Sweet Potato Sweet potatoes are rich in simple starches and complex carbohydrates, and high in fiber, beta-carotene, and vitamins. Taro You may not be familiar with taro, but its root called a corm is one of the most popular root vegetables in Asia, South America, and parts of the Pacific Islands.

Blueberries Blueberries and other berries are among the most nutritious sources of carbohydrate when it comes to fruit. Bananas Bananas are easy to digest, loaded with fast-acting carbohydrates one large banana provides 31 grams of carbs , and packed with potassium, which aids in maintaining nerve and muscle function.

Chestnuts Chestnuts are different from other nuts in that they have very little protein or fat. Topics: carbs Diet dieting low carb Vitamins and minerals. Written by Brittany Smith. Also by Brittany Smith. Dating 5 Common Ways Your Relationship is Making You Fat.

Pro Tips 7 Fitness Resolutions to Make and How to Keep Them. Or try them as a snack by themselves. A one-cup serving and a mere 80 calories later, you get 20 grams of energy-enhancing carbohydrates, four grams of appetite-curbing fiber as well as a significant amount of vitamin C, a potent antioxidant that keeps the immune system revved.

Blueberries have the highest ORAC oxygen radical absorbance capacity score of any fresh fruit, which means they can destroy free radicals in the body before they cause damage to healthy cells. In addition, the dye that makes blueberries "blue" has been shown to improve memory, balance and coordination.

Blueberries are a tasty addition to cereals, salads and smoothies. In the colder months when fresh blueberries are less prevalent, opt for the frozen variety. Yogurt has always been touted as a nutritional powerhouse, partly because it's loaded with calcium, a critical nutrient considering osteoporosis affects 20 million women each year.

Rich in vitamin B, yogurt also helps prevent fatigue. And plain yogurt just may be the perfect recovery food for athletes, as it promotes glycogen replenishment and muscle recovery.

Give yourself an energy boost after your next workout by slicing a ripe banana into a cup of plain yogurt. Make sure your yogurt contains active cultures called probiotics, hugely beneficial to immune function. The USDA reports more people are eating refined white bread, which lacks quality nutrients due to processed flours.

Rice bran boasts superior nutritional credentials, with five grams of carbohydrates and more than two grams of fiber in a mere two tablespoons. Furthermore, it provides 23 percent of the RDA for magnesium, a nutrient directly responsible along with calcium for the production of adenosine triphosphate ATP , for energy during metabolism, as well as conversion of glycogen to glucose for use as the body's fuel during exercise.

Rice bran can replace up to half the flour in any quick bread or muffin recipe and be added to recipes for meatloaf and casseroles. If you don't plan on baking in the near future, try sprinkling rice bran on cereal, salad or yogurt. Despite some concerns about the glycemic response of large portions of pasta, this common carbo-loading meal can be a healthful addition to your diet.

Whole wheat pasta provides nearly 40 grams of energy-rich carbohydrates per one cup cooked serving. In addition, whole wheat pasta provides five grams of dietary fiber, most of it insoluble fiber, shown to reduce risk for breast cancer.

To ensure you are buying the healthiest whole wheat pasta, look for at least four grams of dietary fiber and five grams of protein per two ounces dry or one cup cooked serving.

Be sure to watch portions and try to add a protein chicken, ground sirloin to your plate to avoid craving that second pasta portion. And, of course, add some veggies for color, fiber and an array of health-enhancing nutrients. Despite this vegetable's impressive nutritional profile and appealingly "sweet" flavor, consumption of sweet potatoes is on the decline.

A look at the facts might change your mind about this nutrient-dense veggie: A four-ounce sweet potato contains a mere calories with a whopping 28 grams of carbohydrates and more than percent of your daily requirement for beta-carotene.

A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments altitude, heat, cold, pollution , as well as enhance muscle recovery after intense training.

Sweet potatoes are also an excellent source of iron. Expand your intake of sweet potatoes beyond Thanksgiving by stirring them into chili, adding some to your favorite potato salad recipe and adding shredded raw sweet potato into hamburger, meatloaf and meatball mixtures.

Also, try using mashed sweet potato as a ravioli stuffing. Considered by many to be winter's most delicious fruit, oranges are rich in natural sugars for a quick energy boost, yet provide three grams of fiber for sustained energy. In addition, just one navel orange meets an entire day's requirement for vitamin C, while providing immune-enhancing flavonoids, helping to keep colds and flus at bay.

Your heart will also benefit from the folate in oranges. Opt for the whole orange rather than juice , and be sure to eat the spongy inner layer that lies right under the colorful part of the skin to ensure you are receiving energy-sustaining fiber.

Besides using oranges as a tasty, convenient snack, try adding sections of oranges to salads or smoothies, or using the juice as a marinade for meat. More Food And Nutrition Articles. Adding family members helps ACTIVE find events specific to your family's interests. Look for this banner for recommended activities.

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Lately, many people have been interested in going gluten-free whether or not they have Celiac disease, because studies have shown health benefits to this type of approach. According to their site, www.

On a personal note, even though I was tested for Celiac and fortunately, learned I did not have it, I still found that cutting gluten from my diet eight years ago proved to be the single thing that halted a lifetime of stomach issues in a mere three days.

Ready to try it but feeling at a loss in terms of what to eat to replace that bagel or your morning bowl of oats? You can prep a great meal any time of day in less time!

with the minutes-or-less recipes found in our new cookbook, Meals on the Run! One Drink Before Bed Sabotages Sleep Quality. The Benefits of the Mediterranean Diet.

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Jessica Migala. She is based in the Chicago suburbs and is a mom to two little boys and rambunctious rescue pup. Watch Next. As a result, many of us consume a higher amount of calories throughout the day — such as crisps, biscuits and so on.

An increase in the fibre contained in nutritious foods could support your physique goals. In a review published by nutrients, participants eating more fibre cut down on how often they ate and how much, resulting in weight loss.

The researchers also found a positive relationship between fibre intake and several long-term illnesses. With this in mind, it is best to focus on a diet that consists of these nutrient dense high carb foods when shopping in UK supermarkets:.

Alongside the rest of your varied and balanced diet. What Are Good High Carb Foods for Pre-Workout? For our pre-workout snack or meal, the inclusion of high carb foods could benefit performance.

A review published in the Journal of the International Society of Sports Nutrition mentions that studies have routinely shown the ability of carbohydrate ingestion to maximise glycogen utilisation and promote carbohydrate oxidation.

In other words, your high carb food choice pre-workout could help you push yourself more in your training session. When choosing high carb foods for your pre-workout hit, it may be beneficial to focus on foods that are easier to digest. This might mean choosing foods that are lower in fibre for the purpose of improved performance without gastrointestinal disturbances problems with digestion.

Some good choices of high carb foods for energy before training could be:. Your own individual needs, exercise choice and length will ultimately determine the choice of food. But, for the majority, a light pre-workout snack of easy to digest carbs should be sufficient whilst managing overall sugar intake.

How Many Grams of Carbohydrates Should I Eat a Day? According to the review published by the ISSN, the requirements for carbohydrates are as follows:. High carbohydrate foods are essential for your gym gains, here are the ones which will supercharge your sessions:.

Rice takes the number one spot in the best high carb foods due to its It's the preference of bodybuilders and a staple of many meal preppers. Depending on the variety of rice you include in your diet, you will also reap the benefits of fibre and several micronutrients.

For example, brown rice is high in fibre and contains folate, riboflavin B2 , potassium, calcium and manganese. Fantastic for muscle gain goals, white rice can be a brilliant addition to your muscle building meal plan with it also containing manganese, iron and B vitamins thiamin, niacin and riboflavin.

Regardless of your preference of spaghetti, fusilli or penne, pasta packs a punch at 65 grams of carbohydrates per grams uncooked. When choosing brown variations you are also benefitting from additional fibre to aid your health and digestion.

Along with iron zinc, copper, vitamin B, folic acid folate and magnesium. Starting your day with oats is a great way to kick start your mornings. Oats contain 67 grams of carbohydrates per grams. Overnight oats, porridge, muesli and even pancakes with blended oats are great options.

They are rich in a variety of vitamins, minerals and antioxidants, making them a fantastic easy option to add to your meal prep. Convenient to pack your bag with for a sandwich on the go, bread is a staple in many of our diets. If muscle gain is your goal, bread is a great choice with 49 grams of carbohydrates per grams.