Carbohydrates provide you with energy for intense, short bouts of exercise while fats supply you with energy for less intense, long-duration exercise. High-carb foods have plenty of sugar or starch. Such foods with little fiber are simple carbs that are digested quickly in your body; other carbohydrate-rich foods have plenty of fiber and are complex carbs that are processed slowly in your body, according to the authors of "Exercise Physiology, Energy, Nutrition & Human Performance."
Rice
Cooked white rice and brown rice are very high in carbs. A cup of steamed white rice has 242 calories, 53 g of carbs and no fiber; nearly 90 percent of the calories in white rice are from carbohydrates. A cup of steamed brown rice has 215 calories, 44 g of carbs and 3.5 g of fiber; about 82 percent of the calories in brown rice are from carbs. White rice is digested and absorbed very fast because the germ and bran layers have been removed. Eat white rice after an exercise session when your muscles can readily absorb the maximum amount of blood sugar, essential for your next workout. Eat brown rice during your other meals for a slower absorption of nutrients, keeping your blood sugar more stable.
Sweet Potato
A cup of sweet potato flesh without the skin has 206 calories, 49 g of carbs and 6 g of fiber; 95 percent of the calories in sweet potatoes are from carbohydrates. Sweet potatoes are rich in vitamin A, potassium and vitamin C. Vitamin A improves vision, immune function and gene expression, according to the Linus Pauling Institute of Oregon State University. The Institute also reports that vitamin C, a powerful antioxidant, helps protect cells against damaging by-products of metabolism. Potassium is essential in the energy-making process and helps reduce your risk of high blood pressure.
Spaghetti Noodles
A cup of cooked spaghetti noodles has 197 calories and 40 g of carbs; 81 percent of the calories in white rice are from carbs. Spaghetti noodles are an excellent source of carbohydrates if you need a steady supply of energy throughout the day or if you're a diabetic. These noodles have a low-glycemic index of 41, which means that spaghetti noodles aren't absorbed quickly into your blood stream and don't cause your blood sugar to spike.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- Linus Pauling Institute: Vitamin A
- Linus Pauling Institute: Vitamin C
- Linus Pauling Institute: Potassium
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