Long distance athletes who are familiar with "bonking" know how important carbohydrates are in their diet. Even off of the track, carbohydrates are essential in providing fuel for the body, especially the brain, nervous system and muscles. While the body does have back-up mechanisms for providing fuel for the body, carbohydrates from fresh fruits, vegetables and whole grain foods are preferred.
Fresh Fruits
Fresh fruits are a top source of fuel for many reasons. Besides good taste, fruits are loaded with vitamins, minerals and fiber. They digest quickly, so they're popular with athletes who need a quick boost of energy during events. Some of the most common forms of carbohydrates in fruits include apples, apricots, bananas, cantaloupe, dates, cherries, dried fruits, figs, grapes, kiwi fruit, oranges, peaches, pears, pineapple, plums, raisins and tangerines.
Vegetables
Vegetables are also a great source of glucose but tend to enter the bloodstream more slowly. On the other hand, many vegetables offer vitamins, minerals and fiber that are not available in some fruits. Popular sources of vegetables that are loaded in carbs are avocados, beets, broccoli, cabbage, celery, yellow corn, cucumbers, garlic, green peas, kale, okra, spinach, summer squash, watercress and yams.
Whole Grain Foods
Whole grain foods tend to be more complex in structure, so they digest slower than fruits and vegetables. This can be important for long distance events like marathons, Ironmans and Century rides. They're high in vitamins and minerals and contain soluble and insoluble fiber. Whole grain products preferred by athletes are oat bran, wheat flour, navy beans, black beans, split peas, mature lentils, kidney beans, cornmeal, lima beans, green peas, artichokes, refried beans, couscous, baked beans and raspberries.
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