When it comes to packing energy in small containers, no other fuel source can come close to carbohydrates. Carbs are the preferred source of big boosts of energy for athletes--and for good reason. First, they're loaded with glucose that easily enters the bloodstream. Second, they contain vitamins and minerals. And, third they contain fiber that helps with digestion and reduces the incidence of certain types of colon cancer.
Fruit Carb Values
Athletes benefit from eating fruit because it is loaded with glucose that quickly enters the bloodstream, and also contains vitamins, minerals and fiber. Some of the most popular fruits (with their carb values in parentheses for grams of carbohydrate in an average serving) include: apples (21), apricots (3.9), bananas (23.7), dates (32.7), grapes (7.1), oranges (16.3), plums (8.6) and raisins (32.6).
Vegetable Carb Values
Like fruits, vegetables are an integral part of your diet because they contain vitamins and minerals, fiber and also carbohydrates. Some of the most popular vegetables (with their carb values in parentheses for grams of carbohydrate in an average serving) include: green beans (4.9), broccoli (3.9), carrots (7.3), corn (16.0), eggplant (3.3), kale (3.7), mushrooms (1.4), white potatoes (15.4), acorn squash (14.9) and chopped tomatoes (3.5).
Carb Values in Grains
Carbohydrates in grains are important because they take longer to digest and enter the bloodstream. As a result, they act as an long lasting source of fuel. They also contain soluble and insoluble fiber that helps lower LDL cholesterol, reduces constipation and decreases the risk of some types of colon cancer. Some of the most popular grains (with their carb values in parentheses for grams of carbohydrate in an average serving) include: barley (155), buckwheat (33.5), cornmeal (108), hominy (25), raw oat bran (62.3), regular oats (25.3), rice bran (3) and wheat bran (2.5).
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