Low-fat carbohydrates from grains, fruits and candy supply 4 calories of energy per 1g. Simple carbohydrates supply the same amount of energy as complex carbs, though they are digested at different rates. Simple carbs are mostly sugar, so they pass through your digestive tract quickly. Complex carbs have more starch and fiber, taking longer to digest. Fruits have simple carbs, but digest like complex carbs due to their fiber content.
White Rice
One cup of steamed, short-grain white rice has 242 calories, 53g of carbohydrate and 0g of fat. This means 88 percent of the calories or energy in this type of rice are from carbs. There is only a trace amount of fiber in white rice as the bran and germ layers have been removed. Even though white rice is a complex carb, it is processed in your body quickly and has a high glycemic index of 109, spiking your blood sugar. It is best to eat white rice after a workout as your muscles are readily able to replenish the energy you used when you eat immediately after your training, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal."
Orange and Pineapple
A medium orange has 64 calories, 16g of carbs and 3g of fiber; there is only a trace amount of protein and fat. An orange has a low glycemic index so it is digested slowly, giving you a steady supply of energy compared to fresh pineapple. A cup of fresh pineapple has 77 calories, 20g of carbs, 2g of fiber and a GI of 66. The pineapple's high GI indicates it gives you a fast supply of energy. If you need a quick pick-me-up, eat fresh pineapple. Pineapple is an effective energy-replenishing, low-fat carbohydrate to eat after a workout.
Jelly Beans
Ten small pieces of jelly bean candies give you fast energy. They are quite portable and can be easily eaten during your weight training or long cardio workouts, especially if you are exercising for more than an hour. One serving has 41 calories, 10g of carbs, 0g of fiber, no fat and a GI of 80. It will cause your blood sugar to spike, raising the amount of insulin released into your blood. The glucose is quickly processed in your cells, fueling your body.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; Jun. 2008
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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