Carbohydrates are the fuel that drives athletic performance, reports Colorado State University. Carbohydrates, stored as glycogen, are an important facet of performing at your best. However, that doesn't mean that anything that contains carbohydrates is good for athletes. For example, candy and soda have plenty of carbohydrates of the simple sugar variety that won't do much in the way of sustained energy. Good carbohydrate choices for athletes, like whole grains, fruits and starchy veggies, contain carbohydrates that can improve your training and performance at athletic events.
Sweet Potatoes
Sweet potatoes are one of the most nutritious vegetables in the food supply, according to "World's Healthiest Foods". Sweet potatoes contain vitamins and minerals that athlete's bodies need, like vitamin C and vitamin B6. Best of all, sweet potatoes have a low glycemic index, meaning that the carbohydrates within them are digested and absorbed gradually. These slowly absorbed carbohydrates act like an IV of energy to your muscles -- providing them with energy hours after you've finished them. This makes sweet potatoes an ideal carbohydrate choice before your next training session. You can bake sweet potatoes and eat them alone, but they can also be eaten as part of soups, stews, or in salads.
Brown Rice
The difference between white rice and brown rice doesn't start and end with color. Brown rice, the unprocessed version of its pale cousin, contains vitamins, minerals, and fiber that white rice doesn't. For example, brown rice contains 90 percent more vitamin B-6 than white rice, "World's Healthiest Foods" reports. Important for the hard working muscles of athletes, 1 cup of brown rice contains 5 g of protein.
Millet
Millet may not be found in every athlete's cupboard. But considering that it's a slowly digested whole grain rich in magnesium, perhaps it should be. A single cup of millet provides over 25 percent of your daily value of magnesium -- a mineral essential for muscle function. Millet can be used in porridge or as a nutty-flavored, dinnertime side.
Colorful Fruit
Harvard School of Public Health recommends that people eat nine servings if colorful fruits and vegetables everyday. Colorful fruits and vegetables -- indicative of antioxidant content -- is especially important for athletes. Increased respiration from exercise results in increased free radical production. Free radicals are malformed molecules that can damage healthy cells. Unless antioxidants are consumed in the diet, these harmful molecules can lead to chronic health issues like macular degeneration and heart disease. Fresh, colorful fruits like blueberries and apples are rich in carbs and free radical-fighting antioxidants.
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